Monday 27032017
Activation -
3x
10 KB Arm Bar Press
20 Plank Shoulder Taps
2x Clock Lunge
Focus -
Press – 70%x3, 80%x3, 90%x3+
Accessory -
Floor Press – 60%x8, 70%x8, 80%x6
Conditioning -
12 Min Amrap
8 Thrusters @ 40/30
16 Sit Ups
32 Du's/64 SS
Tuesday 28032017
Activation -
Cone Reaction Game
6 Rounds
Each Loss Is 10 Burpees
Focus -
10 x
55ft Box Push
Fast As You Can Go
Rest 90 Secs
Add Small Load, must still be a sprint
Conditioning -
5 x 400m Run
Wednesday 29032017
Activation -
3 x
10 Good Mornings
30 Sec Hollow Hold
100 m @80% Effort
Focus -
Deadlift - 70%x3, 80%x3, 90%x3+
Accessory -
Front Squat - 60%x8, 70%x8, 80%x6
Conditioning -
In Pairs 12 Min AMRAP
Row 1000m
50 Double KB Cleans
30 Pull Ups
Thursday 30032017
Activation -
3 x
Run 100m
10 Wall Squats
50ft Bear Crawl
Focus -
In Pairs
30 Min Max Distance Row
Swop Rower After Every 2 Rds Of
10 Wall Balls
10 Burpee Box Jumps Overs
Friday 31032017
Activation -
3 x
10 Theraband Ext Rotation
25ft Glute Band Walk
10 Theraband Back Extensions
Focus -
Floor Press - 70%x3, 80%x3, 90%x3+
Accessory -
Wall Climb
Conditioning -
Every 2 Mins For 10 Mins
5 Srict Pull Ups
10 SHDP
15 Burpees