Week 19 of Training

Vagabond Big Dumbbells


Warm Up: 3 x through of: Ladder with obstacle agility-high hurdles

 Stretch Circle:

 Max Box jumps…….. tester

 Skill: *High Hang Squat Clean- PVC pipe some with training bar

* strict and Kipping Pull ups

 Workout: 12 min of:

·       5 High Hang Squat cleans

·       5 Pull Ups- banded

·       20 Jump ropes


 Friday: 3/4

Warm Up: Plank Walk outs- Knees 2 elbows- Tuck jumps- Soldier walks 4 min


Stretch: Dynamic shoulders and hips


Skill: The snatch- Warm up with PVC


A1: DB Powell raises 8 reps x 3 sets

A2: Straight leg raises with ankle weight if needed 8-10 reps x 3 sets


15-12-9-6-3 of:

·       snatch DB single arm or PVC pipe

·       Push ups- banded

·       Sit ups

·       20 M sprint after each round