Monday 26092016
Activation –
In pairs
Banded lunges
Russian twists
Focus –
6 Rounds - 3 Each Arm
100m Each
SA Farmers Walk
SA Waiters Walk
@20/16
Conditioning –
25-20-15-10-5
Slam Balls
20-40-60-80-100
Single Skips
Tuesday 27092016
Activation –
30 Sec KB Arm Bar
10 Press Ups
10 KB RDL
Focus –
In 20 Mins
5x10 KB Floor Press
Superset With
5x10 KB Bulgarian Split Squat EL
Conditioning –
For 10 Mins
45 secs on 15 secs off
AMRAP
GTOH @20/15
Box Jumps
Wednesday 28092016
Activation –
Snatch Progressions
Focus –
Snatch
In 10 mins Build to heavy single
Then
3x3 Broad Jumps
Conditioning –
12 Min
Run 100m
2,4,6,8,10,8,6,4,2 KB Snatch
Thursday 29092016
Activation –
Full body flow warm up
Focus –
Every 4 Mins x 4
Row 500m
20 KB Swings @20/16
10 Pull Ups
Then
Every 4 Mins x 4
Run 400m
25 Thrusters @25/15
Friday 30092016
Activation –
3 x
10 Good Mornings
21-15-9
Scap Pulls Up
Wall squats
Focus -
20 Mins
Rowing Technique
Conditioning –
In pairs
500m each @ 20 strokes per min
500m each @ 22 strokes per min
500m each @ 24 strokes per min
500m each @ 26 +