January 2016 Programming


January 2016 Programming

We started I new training cycle in January. It is very important that you know your weights and RMs in: Squats,Cleans,Snatch,Deadlift,Press. But more important that you follow relevant programming for your experience/ability:
A: 0-3 months experience, B:3-8, C: 8-18, D:18+. Don’t mixed them cause one looks more fun or other looks “heavy” for you, train strict to prescription !!!

SUN- Barbell Push ((strict press/push press/jerk)
MON- Squats/Cleans
TUE- Gymnastic Pull
WED- Skwaats!!!
THU- Gymnastic Push
FRI- Deadlifts/Snatch
SAT- Complete Missed lift+Skill work.

Monthly goals:

Ring Muscle Up and Snatches

Ring Muscle Up

  1. 1st Pull Up
  2. 5 pull ups unbroken
  3. 1st Ring Muscle Up
  4. 5 Ring Muscle Ups unbroken
  5. Ask Coach


A. Deep Overhead Squat 20/15kg

B. Full Snatch 40/25kg

C. 3RM Snatch 60/40kg

D. 1RM Body Weight Snatch

January Throwdown!, 30/1/16 at 14:00:

Complex A:
3 min AMRAP Ring Muscle Up (Men & Women)

Complex B:
Then with running clock
21 Snatches 40/25 kg
21 Over the bar burpee
15 Snatches 50/30 kg
15 Over the bar burpee
9 Snatches 60/40 kg
9 Burpee over the bar

*12 min time cap

** Scaling options will be made available!