Monday 301017
Activation -
2 x
20 Kb swing
50 ft Broad Jump
Focus -
Deadlift
65%x4x8
65%x8+
Accessory -
5 Hollow to Back Extension
Conditioning -
12 Min Amrap In Pairs
15-12-9
Cal Row
KB Snatch
Follow The leader
Optional Finisher -
2 Min Glute Smash
2 Min Banded Hamstring
Tuesday 311017
Activation -
3 x 10/8/6 add load over sets
Power Clean
Front Squat
Push Press
Thruster
Focus -
In 10 Mins Build To
Heavy Thruster
Bar Starts On The Floor
Rest 2 Mins
Emom 10
1 - 9 Thrusters at 42.5/30
2 - 9 Pull Ups
Conditioning -
Run
5x200m
Rest 40 Seconds
Optional Finisher -
20 Thoracic Extensions
2 Mins Lat Roll Each Side
Wednesday 011017
Activation -
2 x
360 Box Handstand
2 TGU EA
Focus -
Floor Press
60%x3,67.5%x3
72.5%x3x7
72.5%x3+
Accessory -
EMOM 10
1 - 30 Sec HS Hold
2 - 10 -15 Hollow Rocks
Conditioning -
63-45-27
Double Unders
21-15-9
Burpees
Thursday 021017
Focus -
2 x
Min 0-4
Run 400m
Max Power Cleans @50/30
Min 5-9
Run 600m
Max Wall Climbs
Min 10-14
Run 400m
Max Front Squats @60/40
Min 15-19
Run 400m
Max Box Jump Overs @24/20
Friday 031017
Activation -
3 x
6 Kang Squats
5 EL Single Leg Step Up
5 Pull Ups
Focus -
Back Squat
60%x3,67.5%x3
72.5%x3x7
72.5%x3+
Accessory -
Your Number Kipping Pull Ups
Conditioning -
Friday Finisher
5 Rounds
5 Deadlifts @110/70
10 Burpees
Flat out sprint