Colins Program ( Follow on Youtube and IG)
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Tools needed |
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light |
24kg |
Movements |
Day |
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medium |
36kg |
Squat |
DAY 1 |
Goblet Squats (Heavy ) |
heavy |
48kg |
Hinge |
Day 2 |
Swings SA (Heavy ) |
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Push |
Day 3 |
Military Press SA (Medium) |
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Pull |
Day 3 |
Pull Up (Light) + BODYWEIGHT |
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Carry |
Day 2 |
Yeilding Press while walking (Medium) |
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Get Up |
Day 2 |
TGU with Hint of OH SQ ( Medium) |
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Gait |
Day 3 |
Gait Improving Cleans |
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Clean |
DAY 1 |
Unbalanced dbl clean ( Heavy/Medium) |
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Snatch |
DAY 1 |
SA Snatch (light) |
Goals |
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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) |
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Current Status (two days of testing) |
Order Tested |
FIRST TEST BELLS |
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time taken to recover to 110BPM |
Date tested |
1 |
A |
24kg |
180 |
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15/4/2022 |
2 |
A |
36kg + 24kg ( Pull Up ) |
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2 |
B |
36kg |
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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 |
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* always note time taken to get HR to recover to 110 BPM
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Sunday April 17th |
W1 |
DAY 1 |
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A - |
SA Snatch (Light) |
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5 min 10/10 @24KG = 100 reps |
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6-10 min 7/7 @24KG = 70 reps |
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Total = 170 reps |
B - |
Goblet Squats (Heavy ) Nasal Breathing |
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3x12@48KG |
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C - |
Unbalanced dbl clean ( Heavy/Medium) |
5 rounds |
R36KG/L48KG - 3 reps |
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L36KG/R48KG - 3 reps |