Monday 14112016
Activation -
3 x
10 Good Mornings
10 Push Press
10 Barbell Sit Ups
Focus -
For Max Reps x 5
45 Secs Work, 15 Secs Rest
1- DU's/SS
2 - Alternating arm KB snatch @20/16
3 - Down Ups
4 - Ball Slams
5 - Box Jumps @24/20
6 - Rest one min
Tuesday 15112016
Activation -
3x
10 Good Mornings
10 KB Swings
5 Broad Jumps
Focus -
Row - In Pairs For time
1x250m
1x500m
1x1000m
1x1000m
1x500m
1x250m
Conditioning -
10 Mins Max Slam Ball Get Ups
Wednesday 16112016
Activation -
3 x
15m Inch Worm
15m Pommel horse walk
Focus -
Tabata
1 - Weighted Hollow Holds 5kg
Rest 2 Mins
2 - PVC Back Extensions
Rest 2 Mins
3 - Knee Raises
Conditioning -
27-21-15-9
Push press @40/30
Burpees
Thursday 17112016
Activation -
3x
10 SL Hip Bridge ES
20 Wall Squats
1 Back Burner
Focus -
5x10 Rear Leg Raises Split Squat EL
Increase load from Week 44
Superset with
5x5 Strict Pull Ups
Conditioning -
50-40-30-20-10
KB Swings @24/16
Run 200m
Friday 18112016
Activation -
10 Mins
Ladder drills
Focus -
10 Rounds
1 x Seated Weighted Jump @10/5
1 x Box Jump
Conditioning-
30 Sec On 30 Sec Off 6 Rounds
Barbell Squat Jumps @20/15