Tag Archives: Strength Training

Power GPP week 3

MONDAY (use clean & jerk 85% 1RM ) Power Clean x 5 Front Squat x 3 Jerk x 1 Pull-ups (70% of max reps) Repeat x 5 Dips 2 min AMRAP Overhead squat 3 x 5 reps (moderate weight) GHD … Continue reading

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Power GPP week 2

MONDAY Clean & Press into squat-thrust x 5 (70% 1 RM) Jump pull-up x 70% of max reps of standard pull-ups Burpee into box jump x 10 Repeat x 5 Press-ups 2 min AMRAP Overhead squat 3 x 5 reps … Continue reading

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Bionic Commandos week 2

The sets and reps for Snatch, Squat, Clean & Jerk / Push Press and Dead-Lift are as follows: Warm up 1-2 sets 50% 1rm x 8 80% x 3, 85% x 3, 90% x 3 STRENGTH 1 Snatch – see … Continue reading

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Bionic Commandos week 1

The sets and reps for Snatch, Squat, Clean & Jerk / Push Press and Dead-Lift are as follows: Warm up 1-2 sets 50% 1rm x 8 75% x 5, 80% x 5, 85% x 5 Strength 1 Snatch – as … Continue reading

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Bionic Commandos

PROGRAM SUMMARY Bench Marks Aim to be able to complete The Christmas Pudding Test with correct form for the set number of reps of all exercises. When you can complete the test properly, the next goal is to be able … Continue reading

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The Road to Redemption week 4

Sets are stated as % of 1 rep max X number of reps. If this is the first time you have tried this program start with 90% of your usual 1RM. STRENGTH 1 Clean & Jerk / Push Press Warm … Continue reading

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Combined Strength & Power Program part 2

Program Design Most of the training I do is with boxers and Thai boxers and the goal of this program was to improve strength and power for these sports. When developing strength training programs for sports it is worth remembering … Continue reading

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