Note: my general approach to programming and focus in an earlier post.
Performance (“Tough”) Goals
1/ Improve general conditioning: Mainly through interval training with intervals from the Tabata-range to several minutes. Emphasis on running. Test on 5000m.
2/ Improve pull-ups: linear progression 5×5 program, increasing weight by 1.25-2.5kg each time. Focus towards grip variation once zero-support level is reached.
3/ Improve olympic lifts: Mainly all movements towards snatch, starting with high hang. limited focus on clean, but some flexibility work for the wrists and front squats.
4/ Improve kettlebell technique: Mainly clean. Also focus on smooth catch of the kettlebell on the way down to avoid injuries.