Monday 27022017
Activation -
3 x
5 Bottom Up KB Press EA
10 Back Extensions
Focus -
Floor Press – 75%x5, 85%x3, 95%x1+
Accessory -
3 x
12 Face Pulls
1 Back Burner
Conditioning -
In Pairs
15 mins Max Distance Row
20-22 strokes per min
Tuesday 28022017
Activation -
3 x
10 Ball Slams
10 Plyo Lunges
Focus -
6 Sets
1 Loaded Seated Vertical Jump
Into
2 Box Jump @30/24
Into
3 Broad Jump
Accessory -
N/A
Conditioning -
5x200m Run
Wednesday 01032017
Activation -
3 x
10 Wall Squats
30 Lunges - fwd/bck/lat
10 KB Swings
Focus -
Squat - 75%x5, 85%x3, 95%x1+
Accessory -
Romanian Deadlift – 8,6,6
Add 5kg from last week
Conditioning -
7 Mins Max Burpees
Thursday 02032017
Activation -
Ladder Drills
Running Drills
Focus -
5 x
Row 400m
Run 400m
Rest 3 Mins Between Sets
Friday 03032017
Activation -
5 Min Emom
2 Wall Climbs
Focus -
Press – 40%x5, 50%x5, 60%x5
Accessory -
Floor Press – 40%x5, 50%x5, 60%x5
Conditioning -
5 Rounds
10 KB Swings @24/16
11 Box Jumps
12 STOH @40/25