Monday 06022017
Activation -
3 x
10 Goblet Squats
10 Hollow Rocks
10 Back Extensions
Focus -
NA
Accessory -
NA
Conditioning -
30 Min EMOM
1 - Row 12/9 Cals
2 - 8 Burpee Box Jump Overs
3 - 16 KB Snatches
Tuesday 07022017
Activation -
3 x
10 Wall Squats
30 Lunges - fwd/bck/lat
10 KB Swings
Focus -
Back Squat - 65%x5, 75%x5, 85%x5+
Accessory -
Romanian Deadlift
3 x 10 Build Load
Conditioning -
4 x
30 KB Swings
20 Russian Twists
10 Sit Ups
Wednesday 08022017
Activation -
Barbell Warm Up
Focus -
20 Mins to build to
2 Cleans + 1 Jerk
Can be power or full
Can Be Split or Push Jerk
Accessory -
NA
Conditioning -
Chief'
3 Rounds
3 Min Amrap
3 Power Cleans @60/40
6 Press Ups
9 Squats
Thursday 09022017
Activation -
5 Mins
Turkish Get Ups
Light Load, Movement Focused
Focus -
Press – 70%x3, 80%x3, 90%x3+
Accessory -
Floor Press – 60%x8, 70%x8, 80%x6
Conditioning -
5 Rounds - For Form
10 Alternating KB Press
5 Chin Ups/ 10 RR - 2 Sec Hold
15 Hollow Rocks
Run 100m
Friday 10022017
Activation -
2 x
45 Sec Side Plank L
1 Min Plank
45 Sec Side Plank R
Focus -
20 on 20 off x 8
Chin Over ar Hold
Hollow Hold
Accessory -
NA
Conditioning -
In Pairs
5x3 Min
Row for Max Cals
Aim is to stay consistent