Monday 01082016
Activation –
3 Rounds
Partner Plank Taps
20 Partner Latteral Lunges
Focus –
Every 3 Mins For 30 Mins
1 -
10 Goblet Rear Leg Raised Split Lunge Each Leg
2 -
10 Toes To Bar
15 Sit Ups
Conditioning –
30-20-10
Hollow Rocks
120-80-40
Double Unders
Tuesday 02082016
Activation –
2 Rounds
10 Goblet Squats - 3-3-x-x
5 Broad Jumps
30 Sec Front Rack Stretch Each Side
Focus –
8 Mins to warm up to Front Squat 90%
Rest 2 Mins
Every 2 Mins for 10 Mins
2 Front Squat at 90%
Conditioning -
10 Min Amrap
Run 200m
20 GTOH
Wednesday 03082016
Activation –
Barbell Warm Up
5 Front Squats
5 Power Cleans
5 Squat Cleans
5 Clusters
Focus –
20 Mins for max load
1 Power Clean
1 Hang Clean
1 Push Press
1 Push Jerk
Conditioning –
6 Rounds
3 Power Cleans @60/40
6 Press Ups
9 Squats
Thursday 04082016
Activation –
3 Rounds
30 Sec KB Arm Bar EA
25ft Bear Crawl
25ft Duck Walk
Focus –
Every 2.30 mins for 6 Rounds
12 Push Press @40/25
6 Burpees
12 Pull Ups
Rest 3 Mins
Every 2.30 mins for 6 rounds
20 KB swings @24/26
10 Box Jump Overs
Friday 05082016
Activation –
5 Mins
Quidditch
Focus –
Bar Skills
Pull Ups
Toes To Bar
Bar Muscle Ups
Conditioning –
In Pairs - 3 Rounds
One Min On One Min Off
1 - Wall Balls
2 - Cal Row
3 - KB Snatch
