Tuesday 30082016
Activation -
3 Rounds
10 SA Goblet Lunges EL
10 KB Windmills
Focus -
Front Squat
5x5 @ 70%
Conditioning -
6 Min Amrap
8 KB Snatches
20 Du's
Wednesday 30082016
Activation -
Barbell Warm Up
2 x 5 Front Squat
2 x 5 Thruster
2 x 5 Power Clean
2 x 5 Jerk
Focus -
Every 2 Mins for 20 mins
2 Power Clean + 1 Jerk
Conditioning -
Every 2 Mins for 10 Mins
Run 1 Lap
10 Burpee Bar Touches
Thursday 01092016
In Pairs
Row 3000m
Then
6 Rounds @70/40
12 Deadlifts
9 Burpees
6 STOH
Then
Run 3000m
Friday 02092016
Activation -
4 Rounds
30 Sec Wall Facing Handstand Hold
10 Hollow To Back Extension
20 Sec On 20 Sec Off
Focus -
8 Rounds
Chin Over Bar Hold
Extended Plank
Conditioning -
12 Mins For Form
10 Windmills Each Side
10 Goblet Squats 3-3-3-1
10 Strict Toes To Bar