July 27th - Swings
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings 32kg- 10 x 10
July 28th - C&P practise
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Cleans 2 x 24kg- Deadstop with 10 second rack holds 10 x 10
July 29th - Swings
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings 32kg- 10 x 10
July 30th -
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
July 31st - Strong C&P Phase 2 Short Course Double 24's
6pm:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Strong Day 1 - 10x3
August 1st - Swings
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings 32kg- 10 x 10
August 2nd - Strong C&P Phase 2 Short Course Double 24's
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
7pm:
Strong Day 2 - 10x2
August 3rd - Swings
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings 32kg- 10 x 10
August 4th - Strong C&P Phase 2 Short Course Double 24's
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
7pm:
Strong Day 3 - 10x3
August 5th - Swings
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings 32kg- 10 x 10
August 6th -
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16k)
August 7th -
6pm:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
August 8th - Strong C&P Phase 2 Short Course Double 24's
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
7pm:
Strong Day 4 - 10x4