Monday 19122016
Activation -
3 x
10 RDL
10 Hollow Rocks
10 Side Lying Leg Raises EL
Focus -
Deadlift
In 12 Mins Find Heavy 3
Then
5x3@75%
Accessory -
3 x 12 KB Swings
3 x 12 Back Extensions
Conditioning -
6 MIns
Max Burpees
Tuesday 20122016
Activation -
2 x
1 Min Plank Rotation Walks
45 Side Side Plank Dips ES
Focus -
10-9-8-7....1
Barbell Sit Ups or Barbell Leg Raises
Russian Twists
Run 100m With Slam Ball
Conditioning -
200 Walking Lunges
Wednesday 21122016
Activation -
3 x
30 Sec Arm Bar
10 Scap Pull Ups
10 Scap Press Ups In Plank
Focus -
Push Press
In 12 Mins Find Heavy 3
Then
5x3@75%
Accessory -
3 x 12 KB Floor Press
3 x 12 KB Curls
Conditioning -
In Pairs I Go You Go x 4 Each
In 90 Sec
15/12 Cal Row
ME Ball Slam
Thursday 22122016
Activation -
Barbell Warm Up
Focus -
EMOM 5
3 Power Cleans @70%
EMOM 5
2 Power Cleans @75%
EMOM 5
1 Power Clean @ 80%
Conditioning -
Every 3 Mins x 3
25 KB Snatch @16/12
75 Double Unders/150 SS
Friday 23122016
Activation -
3 x
10 Good Mornings
10 Barbell Latteral Lunges
20 Sit Ups
Focus -
Every 5 Mins x 3
22 Deadlifts @60/40
22 Wall Balls
Run 300m
Rest 5 Mins
Every 5 Mins x 3
16 OH Lunge
12 Pull Ups
16 OH Lunges
21 Burpee Plate jumps