Pushing and Pulling Workouts – By Ashley Jones

Here you go a final program that I have played around with and now like how it feels and fits into my scheme of things


Ashley Jones

Monday – Pull
Tuesday – Push
Wednesday – Squat
Thursday – Pull
Friday – Push
Saturday – Squat
Monday – Push/Pull
Tuesday – Squat
Wednesday – OFF
Thursday- Pull/Push
Friday – Squat
Weekend – OFF

Pulling Workout

Snatch combo as warm ups (a la Scmidt, USA weightlifting), reinforces technique as well
Blocks or from Hang day 1/Floor day 2 (single rep on each increasing weight till at working weight for power snatch or squat snatch
Power Snatch/Split Snatch (right leg forward)/Split Snatch(left leg forward)/Squat Snatch

These next elements can be done on a rotating basis off of blocks, hang or from floor, mix them up, also sets and reps are up to you to determine from what your goals and experiences are:

Day 1 – Power Snatch
Day 2 – Squat Snatch

Day 1 – Squat Clean
Day 2 – Power Clean

Day 1 – Snatch High Pulls then Snatch Grip Dead Lift
Day 2 – Clean Pulls then into Clean Grip Dead Lift

Day 1 & 2 – Chins(use different grips every workout and vary sets, reps and loads)

Next Installment – Pushing Workout, enjoy ash

Pushing Workout

DB Shoulder Circuit (15 reps each exercise) warm up 1 set of each, no rest between sets

Arnold Presses/Lateral Raise/Front Raise/Bent over Raise/YTI’s/Drawing the Swords/L Raise/Cuban Press/Overhead Shrug/Scarecrows
Overhead Pushing Combo
1 rep of each until you get up to your start weight for Push Press
Military Press/Push Press/Push Jerk/Split Jerk

Push Press (cluster Style) 3 x 5 with 10/15/20 seconds rest between reps
Rack Split Jerk 5 x 1 progressing on from last weight performed for push press cluster

Steep Incline (60 – 75 degrees) DB Press 30’s style – pick a weight you can get 6 – 8 reps with then resting only 30 seconds between sets complete 30 total reps with that weight

Seated DB Lateral Raises – same as above


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Ashley Jones

Ashley Jones specialist in the physical preparation of rugby athletes. He has worked with professional sports teams that include Sydney Kings, Newcastle Knights, Parramatta Eels, Northern Eagles, Crusaders, New Zealand All Blacks, and Australian Wallabies. Irish by Ancestry, Australian by Birth, Japanese by Accident and a Kiwi by Choice.

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