Monday 13032017
Activation -
2 x 50ft SA OH Lunge Walk EA
2 x 50ft KB Death March
Focus -
Squat – 40%x5, 50%x5, 60%x5
Accessory -
Romanian Deadlift – 5,5,5
Conditioning -
4 Min Amrap
6 KB Swings
6 Burpees
Tuesday 14032017
Activation -
3 x
10 Slam Balls
10 Russian Twists
Run 100m
Focus -
10 x
55ft Box Push
Fast As You Can Go
Rest 90 Secs
Accessory -
NA
Conditioning -
In Pairs
12 x 30 Sec on 30 Sec Off
Row For max meters
Wednesday 15032017
Activation -
3 x
20 Plank Shoulder Taps
12 Good Mornings
Focus -
Press – 65%x5, 75%x5, 85%x5+
Accessory -
Floor Press – 50%x10, 60%x10, 70%x10
Conditioning -
Every 2 Mins x 7
12 KB STOH @16/12
Run 100m
Thursday 16032017
Activation -
3 x
2 Wall Climbs
10 Scap Pull Ups
Focus -
In Pairs
10 Min Amrap
5 Chest To Bar Pull Ups
7 Press Ups
9 Squats
In 10 Mins
Max Distance Row In Pairs
In Pairs
10 Min Amrap
5 Pull Ups
7 Press Ups
9 Squats
Friday 17032017
Activation -
3 x
20 KB Swings
15 Goblet Squats
10 Back Extensions
Focus -
Deadlift – 65%x5, 75%x5, 85%x5+
Accessory -
Front Squat - 50%x10, 60%x10, 70%x10
Conditioning -
3 x
50 Ft Death March
20 Hollow Rocks