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Colins Program ( Follow on Youtube and IG)

Tools needed
light 24kg Movements Day
medium 36kg Squat DAY 1 Goblet Squats (Heavy )
heavy 48kg Hinge Day 2 Swings SA (Heavy )
Push Day 3 Military Press SA (Medium)
Pull Day 3 Pull Up (Light) + BODYWEIGHT
Carry Day 2 Yeilding Press while walking (Medium)
Get Up Day 2 TGU with Hint of OH SQ ( Medium)
Gait Day 3 Gait Improving Cleans
Clean DAY 1 Unbalanced dbl clean ( Heavy/Medium)
Snatch DAY 1 SA Snatch (light)

 

Goals DO NOT RIP HANDS OPEN
1- SS Snatch Test 200 @24kg in 10 min
2- Beast Tamer MP, Pull Up, Pistol @48kg
3- 10/10*5 SA swings in 5 min 48kg to SFG standards
4- Goblet Sq 25 reps @48kg NASAL BREATHING
5- SA CLEAN 10x48kg PER ARM UNBROKEN
6- TGU Max Reps @48KG 10 reps/ side (NASAL BREATHING)
 

Current Status (two days of testing) Order Tested FIRST TEST BELLS time taken to recover to 110BPM Date tested
1 A 24kg 180 15/4/2022
2 A 36kg + 24kg ( Pull Up )
2 B 36kg
1 B 48kg 14 Didnt measure first test :( 15/4/2022
1 C 48kg 7/7 Didnt measure first test :( 15/4/2022
2 C 48kg
* always note time taken to get HR to recover to 110 BPM

 

Sunday April 17th  W1
DAY 1
A - SA Snatch (Light)
5 min 10/10 @24KG = 100 reps
6-10 min 7/7 @24KG = 70 reps
Total = 170 reps
B - Goblet Squats (Heavy ) Nasal Breathing
3x12@48KG
C - Unbalanced dbl clean ( Heavy/Medium)
5 rounds R36KG/L48KG - 3 reps
L36KG/R48KG - 3 reps