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 |
|
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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 |
|
| 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 |
