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June Supplementary Training

Here is the extra work for June, there is also a brand new 2016 Standards sheet up on the door of the office which you can be chiseling away at - try and get scores up there asap (without losing your mind in the process).  You can put up your scores from this years Open but if you do put the date in there so we know how current those results are, subtle hint - if you are waaaay off the mark on a particular standard - thats a good sign you need to put your head down and do some significant work in that area and start now.  There is an extra dose of HSPU work in the supplementary this month as well - the number of reps, whether you do negatives etc is up to you, they key part of the equation that has to be in there is that you need to be upside and pressing on a regular basis (if you are not doing this its a solid guarantee you wont get better)

All sets listed are work sets that means complete all the necessary warmup / mobility you need to, if you are wondering whether a work set was a work set or not - then it probably wasnt, it was a warmup set. Same as last month in that there isnt stacks of volume and loads of different lifts - it is meant to be simple so that you can really focus on quality, 5 x 5 back squat might be simple but that doesnt mean you cant get a lot out of it - focus on getting the best position possible, driving as hard as possible out of the whole and generally holding yourself to a higher standard. The secret of being awesome isnt doing lots of complicated things - its doing the basics really (really) well

WEEK 1

Session 1

Back Squat 5 x 5 @ 70%

Power Clean + Push-Jerk
2,2,2,2,2


Session 2

Full Snatch
EMOM 2 reps x 10

Overhead Squat
3 x 5 @ 100%


Session 3

HSPU - 10min EMOM  

3 x max holds



WEEK 2

Session 1

1 ¼ Front Squat 10 x 3 (lighter weight, position and speed focus)

10min EMOM
Power Clean + Jerk (building)

Session 2

Full Snatch
3,3,3,3,3

CG Deadlift
3,3,3,3

Session 3

HSPU - 10min EMOM  

3 x max holds


WEEK 3

Session 1

Back Squat 5 x 5 @ 70%

Squat Clean + Split Jerk
10min EMOM (lighter + faster


Session 2

Full Snatch
EMOM 1 reps x 10

Overhead Squat
3 x 5 @ 100%

Session 3

HSPU - 10min EMOM  

3 x max holds


WEEK 4


1RM week in classes so supp is a bit lighter on

Session 1
Front Squat
1 ¼ 2 reps x 8

Session 2
Full Snatch EMOM 1 x 8min

Power Clean and Jerk EMOM 1 x 8min

Session 3
HSPU - 10min EMOM  

3 x max holds



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