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    ashley
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    Workout Ideas

    GPP/300 rep session

    10 x Hindu Push ups
    10 x Fat Mans chins with feet on a Swiss Ball and using Blast chains
    10 x MMA KB alternating press and crunch
    10 x MMA KB renegade prone alternate row
    10 x MMA KB See Saw alternating shoulder press
    10 x MMA KB alternating see saw upright row

    5 times through the circuit non stop

    Olympic options

    6x 4 Snatch
    – 1st rep split style non dominant foot forward
    – 2nd rep power style
    – 3rd rep squat style
    – 4th rep split style with dominant foot forward

    Thornley progression

    3 x 3 squat snatch from high blocks

    4 x 2 power clean push press from medium blocks

    5 x 1 squat clean & jerk from the floor

    Holiday Programs – Heavy & Basic

    Number 1:

    Deadlift
    Military Press
    Chins

    Number 2:

    Squat
    Bench Press
    Bent Over Row

    3 week progression

    Week 1 – 6,5,4,4
    Week 2 – 5,4,3,3
    Week 3 – 4,3,2,2

    enjoy, Ashley

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