Workout:

A. Snatch Push Press x 3 + Overhead Squat x 3

B. Hang Power Snatch 3,3,3

5 rounds of:
Row @ 100% x15sec / 1min rest

+

5 rounds of:
Battle Rope @ 100% x15sec / 1min rest

Workout:

A. Weighted Dips @30×1, 3 x 5; 3mins rest

or ‘Perfect’ Pushups 3 x max

B. DB Row 3 x 10/10; 1min rest

then 6mins of:
KB Snatch 5/5
Box Jump x 5

Workout:

A. Power Clean 1,1,1

B. Chins @30×1, 3 x 5; 3mins rest

then 3 rounds of:
KB Swing x 20
Burpees x 10
work : rest -> 1 : 1

S&C Class 1

Workout:

A. Squat 5 x 5 @80% of 1rm; 3mins rest

B. Test: Push Ups x max (bottom position, chest on abmat)

C. Core Testing (Tabata Sit Ups)

Workout:

A. Pendlay Row 3 x 5; 2mins rest

then 4 rounds of:

DB Hang Squat Clean + Thruster x 30sec
Rest 30sec
Burpees x 30sec
Rest 1min

then Sorensen Test

Workout:

A1. Bench Press 3 x 5; 30sec rest
A2. KB Swing 3 x 20; 3mins rest

B1. Plate Front Raise 3 x 10; no rest
B2. DB Lat Raise 3 x 10; no rest
B3. DB Seated ‘Clean + Press’ 3 x 10; 1min rest

C. Bicep Curls 3 x 10; 1min rest

Workout:

A. Chins 3 x 5; 3mins rest

then

4 rounds of
Row x 15sec / 45sec rest
DB Thruster x 15sec / 45sec rest
Battle Rope  x 15sec / 45sec rest
Burpees x 15sec / 45sec rest

Workout:

A. Mid Hang Power Clean x 1 + High Hang Power Clean x 1, x 3sets

B. Hang Clean Pull 3 x 3; 3mins rest

then 3 rounds of:
KB Swing x 10
KB Loaded Carry R x 30sec
KB Swing x 10
KB Loaded Carry L x 30sec
2mins rest

Workout:

A. Standing Press 3 x 1.1.1.1.1; 3mins rest

then DB Complex
5 rounds of:
Hang Squat Clean x 5
Squat x 5
Push Press x 5
Reverse Lunge Right x 5
Reverse Lunge Left x 5

Fri 26th 6-7 o’clock

Sat 27th 12-1 o’clock

Mon 29th 7-8 o’clock and 8-9 o’clock

Tue 30th 7-8 o’clock

Wed 1st 7-8 o’clock and 8-9 o’clock

Thu 2nd 6-7 o’clock

Fri 3rd 6-7 o’clock

Sat 4th 12-1 o’clock

Mon 6th Closed for the bank holiday

So basically it is all the same except for Tue 30th 7-8 o’clock  and Thu 2nd 6-7 o’clock.

Dont wreck the place while I’m gone!