Monday 21112016
Activation -
3x
10 RDL
8 Front Squats
3 Push Press
3 Push/Split jerk
Focus -
In 10 mins Build To Heavy Power Clean and Jerk
Rest 2 Mins
EMOM 8
2 Clean + 1 jerk @70%
Conditioning -
3 Rounds
7 Front Squats @60/40
14 Burpees Over The Bar
Tuesday 22112016
Activation -
2x
10 Deadbugs
30 Sec Arm Bar EA
5 Bottom Up Press EA
Run 100m
Focus -
2 Rounds @16/12
20 Double KB Deadlifts
Run 200m
20 Double KB STOH
Run 200
20 Goblet Squats
Run 200m
20 Reverse Burpees
Run 200m
20 Pull Ups
Run 200m
20 Box Jumps
Run 200m
20 Double Kb Swings
Wednesday 23112016
Activation -
3 x
1 Wall Climb
30 Sec Handstand Hold
1 Min Hand Placement Work
30 Sec Side Plank ES
Focus -
Handstand progressions
Hand Placement Drills
Then
10 Mins Handstand Walk Attempts
Conditioning -
10 Mins For Form
15 KB Floor Press
1x 21's
Run 100m
Thursday 24112016
Activation -
2 x
10 Split Lunge KB Press EA
10 Palov Press ES
Focus -
4 x
200m Farmers Carries EA @24/16
25 Sit ups Or 12 Barbell Leg Lowers
Conditioning -
Accumulate 5 Mins In a Top Plank
Every Time You Break
15 Knee Raises
4 Mins Prowlers
Friday 25112016
Activation -
3x
30 Sec Passive hang
5 Static Inch Worm
10 Band Pull Aparts
Focus -
10 Mins To Find Heavy Push Press x2
Every 2 Mins x4
2 Push Press at 75%
Conditioning -
21-15-9
Deadlifts @80/50
Hand Release Press Ups