Prep for 12.2

Mentally, I’m glad that 12.1 is out of the way…burpees don’t agree with me. Bring on 12.2!

Training has been good again this week. We’ve been hitting hand release push ups every week as they can slow me down.

Mondays session

C&J to heavy single

110kg (my shoulder started playing up)

Max clean


3 rounds for time:
30 hand release pushups
15 single arm DB power snatch (L&R), 20kg
300m row


Tuesdays session

1RM front squat

155 (it felt comfortable too)

3×3 back squat using the front squat weight

20min AMRAP
20/40/60m suicides (10m and back, 20m and back, 30m and back)
10 DB squat cleans, 20kg
Rest 1 min between rounds

10 rounds + 4 cleans

Wednesdays session
Prehab circuit of briefcase carries, reverse hypers and face pulls

Power snatch to heavy single


All in all, I’m happy with how things are going; now I’d just like something short and heavy tomorrow!


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