Monday 20022017
Activation -
3 x
15 Hip Bridges
10 Scap Pull Ups
10 Scap Push Ups
Focus -
EMOM 30
1 - 12/9 Cal Row
2 - 8 C2B Pull Ups + 5 Burpees
3 - 30 Du's
Tuesday 2102207
Activation -
5 Mins
Turkish Get Ups
Light Load, Movement Focused
Focus -
Press – 75%x5, 85%x3, 95%x1+
Accessory -
Floor Press – 65%x5, 75%x5, 85%x5
Conditioning -
5 Rounds
10 KB Push Press
20 KB Suitcase Carry Lunges
30 Sit Ups
If the KBs Drop 10 Burpees
Wednesday 22022017
Activation -
Barbell Warm Up
Focus -
20 Mins to build to
1 PC + 1 Clean + 1 Jerk
Can Be Split or Push Jerk
Accessory -
NA
Conditioning -
21-15-9
Power Cleans
Burpees Over The Bar
Thursday 23022017
Activation -
3 x
10 Good Mornings @20/15
5 Pull Ups/10 Ring Rows
30ft Bear Crawl
Focus -
Deadlift – 75%x5, 85%x3, 95%x1+
Accessory -
Front Squat- 65%x5, 75%x5, 85%x5
Conditioning -
EMOM 10
10 KB swings
10 Box Jumps
Friday 24022017
Activation -
3 x
10 Russin Twists
45 Sec Plank Band Pull Through ES
Focus -
5 x
10 Barbell Roll Outs
30 Sec KB/Ring L Sit
Run 200m
Accessory -
NA
Conditioning -
In Pairs
12 Min Amrap
30ft Box Push
30 FT OH KB Carry