warm up: jump rope, deck squat, Hindu push up, TGU @22,26,30kg x1 e.s, 2H swing @30kg x20, Sumo DL @60kg x5 *2 (technique work)

3min @26kg / 2min rest
Jerk @14rpm
½ snatch @14rpm
LCPP @8rpm

swing @26kg x30 e.s
Glute bridge @60kg x30
Suspended row x20
Hollow, bridge

not the best energy this week, too many late nights. It’s going to be a slow progression @26kg… Then again, I am in no big rush 🙂



warm up: jump rope, hindu push ups, deck squats, TGU @20,24,28kg

6min @24kg/2min rest

LCPP @10rpm
Snatch @20rpm
Jerk @14rpm

hollow, bridge

working over the weekend always leaves me a little too tired. Decided to do assistance work tomorrow instead.
only 2 KB sessions this week because of filming KB exercises this coming weekend.


warm up: good mornings, TGU, BG bag spins, BNP, jump rope

4min work @24kg/ 3min jump rope
LCPP @12rpm
Snatch @16rpm
Jerk @16rpm
½ snatch @14rpm

EMM *10: Shouldering SB @45kg, carry, turn and drop x2

Glute bridge @70kg x25

farmers @2*40kg x100steps

Hollow, bridge


warm up: rope skip, TGU x1 e.s @16-28kg, shouldering + carry @45kg sandbag, farmers walk @2*32-40kg, DL @100kg x6

LCPP @24kg x10,14,10,14
Sn @24kg x16,20,16,20
Jk @24kg x16,20,16,20

EMM *12: SQ @80kg x1

Glute bridge @60kg x25

Hollow, bridge


warm up: rope skip, sandbag shouldering 45kg, hollow

8min /3min
LCPP @20kg @12rpm
Sn @20kg @20rpm
Jk @20kg @20rpm – the last 2 minutes tempo was hard to keep but I did it!

finisher: glute bridge, reverse lunge from deficit, rows, hollow, bridge



warm up: jump rope, TGU @20kg, sandbag shouldering @45kg, hollow, glute bridge @100kg x10, DL @100kg x3

3min/1min rest
LCPP @24kg x10,14,10
Sn @24kg x20,22,20
Jk @24kg x16,20,16

ZSQ singles @60,70,80,90kg

SQ @60kg + bands x10

swing @30kg x1min30 e.s

hindu push ups, pallof press, bridge

squats with bands


I never train the day after a party, but friends made me do it… and it went better than anticipated 🙂

LCPP @22kg x6min @10/14rpm, 2min rest
Snatch @22kg x6min @16rpm, 2min rest
Jerk @22kg x6min @16/20rpm, 2min rest

Hindu squats x3min AMRAP

Hindu push ups, bridge