PSM Remote Squad

Warm ups are general, to prepare you for the session and sneak in some health and mobility work. If there are other things you know work best for you, there is no obligation to stick to these. Complete 2-3 rounds as feels good Deadbug x20 (10 each way) Inverted KB hold (or walk) x30sec each arm Leg Swings to loosen up the hips front/back and side/side 10each leg each way

3-position Power Clean + Front Squat

3 x 1 @ 30, 35, 40 %

Clean

10 x 1 @ 70 %

Clean Deadlift

4 x 5 @ 80, 90, 90, 90 %

Push Press

4 x 6

Seated DB Shoulder Press

3 x 12

There are conditioning pieces at the end of most sessions- these are options to ensure a complete and well rounded programme for those not doing other training who wish to include cardiovascular work. Today: Complete 4-6 rounds of 90sec on (90% effort), 30 sec off (20% effort), on any cardio of your choice, e.g. Ski erg, assault bike, rower, running, bodyweight circuit of burpees, mountain climbers, lunges etc

Warm ups are general, to prepare you for the session and sneak in some health and mobility work. If there are other things you know work best for you, there is no obligation to stick to these. Complete 2-3 rounds as feels good Dowel lat stretch x20-30sec hold (spend more time here if you lack range in the shoulders) Banded pull apart x10-15 reps (really squeeze shoulder blades together and open chest while keeping hip position set) Bear crawl hover hold x15-30 sec (can further this by squeezing a foam roller between your legs)

Slow Pull Power Snatch

4 x 2

Clean-Jerk

5 x 1

Snatch Deadlift

4 x 5 @ 80, 90, 90, 90 %

Front Squat

3 x 5

DB Overhead Tricep Extension

3 x 12

Landmine Meadows Row

3 x 10

Single Arm Russian KB Swing

3 x 8

Warm ups are general, to prepare you for the session and sneak in some health and mobility work. If there are other things you know work best for you, there is no obligation to stick to these. Complete 2-3 rounds as feels good Shoulder touch in plank x20 (10 each arm, controlled) Single Leg Glute Bridge x15 each leg (can complete on ground or with foot elevated on e.g. foam roller) (standing) Windmill x8 each side

3-Position Power Snatch + OHS

3 x 1 @ 30, 35, 40 %

Snatch

10 x 1 @ 70 %

Snatch Stop Pull

3 x 3 @ 75 %

Front Rack Lunge (Backwards)

3 x 10

Sliding Hamstring Curl

3 x 8

Complete 2x rounds of TABATA (4 min of 20sec on/10sec rest) For each TABATA pick 2x bodyweight exercises and alternate. Examples: burpees, air squat, mountain climber, sit up, pull up, ring row, handstand hold/walk/push up, tricep dips, push up, plank variations, jumps etc etc etc

Warm ups are general, to prepare you for the session and sneak in some health and mobility work. If there are other things you know work best for you, there is no obligation to stick to these. Complete 2-3 rounds as feels good DB Rear Fly x15 (keep just in the back of the shoulders/upper back) Goblet Squat x15 (working through range, prepping to jump- light) Alternating V-Up x20 (10 each side)

Seated Vertical Jump

3 x 5

Depth Drop

3 x 5

Hang Power Snatch + Snatch Balance

5 x 2 @ 60 %

Clean + Front Squat + Jerk

5 x 1 @ 75, 75, 78, 78, 81 %

Clean Pull

3 x 5 @ 90 %

Pendlay Row

4 x 8

10min AMRAP (As many rounds as possible) at a *steady* pace 16 box or bench step ups (8 each leg) 12x DB Romanian Deadlift 8x DB Snatch (4 each arm) No specified height or loading; choose and decide if you want heavier/higher (work on steady pace and holding form) or lighter/lower (work on holding a higher pace and maintaining it)

Warm ups are general, to prepare you for the session and sneak in some health and mobility work. If there are other things you know work best for you, there is no obligation to stick to these. Complete 2-3 rounds as feels good Side plank (hold x30sec or 15x raises each side) Walking Lunge/lunging on the spot x20 (BW only) Hanging Leg raise (bent knees/straight leg lifts or strict toes to bar- make sure hanging for at least 20sec each set, ideally unbroken)

Muscle Snatch

4 x 3

Overhead Squat

3 x 3 @ 80 %

Split Jerk

8 x 1

Back Squat

4 x 3

1-Arm DB Row

3 x 10

Complete 20-30minutes of continuous cardio at a moderate/steady intensity. Note does need to be in the gym; could be a swim, jog, even brisk walk (hills are good).