Monday 13022017
Activation -
3 x
10 Good Mornings @20/15
5 Pull Ups/10 Ring Rows
30ft Bear Crawl
Focus -
Deadlift - 70%x3, 80%x3, 90%x3+
Accessory -
Front Squat - 60%x8, 70%x8, 80%x6
Conditioning -
2 Mins
Max Goblet Squats @12/8
Rest 1 Min
2 Mins
Max Lunges @BW
Rest 1 Min
2 Mins
Max Sit Ups
Tuesday 14022017
Activation -
Ladder Drills
3 Cones
Ladder Drills
Focus -
6 Sets
1 Loaded Seated Vertical Jump
Into
2 Box Jump @30/24
Into
3 Broad Jump
Accessory -
NA
Conditioning -
7 Min Amrap
7 HR Press Ups
14 KB Snatch @20/12
21 Du's / 42 Single Skips
Wednesday 15022017
Activation -
3 x
5 Bottom Up KB Press EA
10 Back Extensions
Focus -
Floor Press - 70%x3, 80%x3, 90%x3+
Accessory -
3 x
12 Face Pulls
1 Back Burner
Conditioning -
In 10 Mins
2,4,6,8,10 etc
KB Swing
Knee Raises
Plyo Lunges
Thursday 16022017
Activation -
Reaction Games
Focus -
3 x 8 Min Amrap - 2 Min Rest
50 Du's
15 Burpees
20 Sit Ups
25 GTOH
Aim is Consistency
Accessory -
Group Stretch
Friday 17022017
Activation -
3 x
10 Wall Squats
30 Lunges - fwd/bck/lat
10 KB Swings
Focus -
Squat – 70%x3, 80%x3, 90%x3+
Accessory -
Romanian Deadlift – 8,8,6
Add 5kg from last week
Conditioning -
40-30-20-10
Ball Slams
Russian Twists
Back Extensions