Tuesday 03012016
Activation -
3x
10 Wall Squats
10 KB Swings
2 Turkish Get Ups
Focus -
Deadlift
10 Mins To Find Heavy Single
Then 6x2 @80%
Accessory -
3 x 10 SL KB RDL
3x 20 Hollow Rocks
Conditioning -
5 Rounds
Run 100m
15 Ball Slams
Wednesday 04012016
Activation -
Barbell warm up - Empty Bar
2 x 5 Front Squats
2 x 5 Back Squat
2 x 5 High Hang Clean
2 x 5 Hang Clean
Focus -
Hang Clean
In 10 Mins
Build to 70% Max Clean
Then EMOM 10
1 Hang Clean at 70%
Conditioning -
27-21-15-9
KB Swing
Knee Raises
Box Jumps
Thursday 05012016
Activation -
3 x
Row 200m
10 Fwd Lunge/10 Rev Lunge/10 Lat Lunges
20 Deadbugs
Focus -
EMOM 14 Mins
1 - 15 Burpees
2 - 10 KB Snatch, 40 SS
Rest 5 Mins
EMOM 14 Mins
1 - 10 Pull Ups, 1 Wall Climb
2 - Cal Row 12/10
Friday 06012017
Activation -
3 x
30 Sec Handstand Hold
30ft Broad Jump
60ft KB Front Rack Carry
Focus -
Push Press
10 Mins To Find Heavy Single
The 6x2 @80%
Accessory -
3 x
10 SA KB Press EA
10 Hanging Hip Taps/Pike Toe Taps
Conditioning -
6 Min Time Cap
2,4,6,8,10,8,6,4,2,4,6,8,10
GTOH
Weighted Sit Ups