Monday 17042017
Activation -
3 x
100 Single Skips
20 Reverse Lunges
20 Dead Bugs
Focus -
In Paris
Pyramind Kelly
Run 1200m
75 Wall Balls
75 Box Jumps
Run 800m
50 Wall Balls
50 Box Jumps
Run 400m
25 Wall Balls
25 Box Jumps
Tuesday 18042017
Activation -
3 x
30 Sec Handstand Hold
5 Strict Pull Ups
20 Hollow Rocks
Focus -
Press – 40%x5, 50%x5, 60%x5
Accessory -
Floor Press – 40%x5, 50%x5, 60%x5
Conditioning -
Work 4 mins rest 1 mins x 3
8 Pull Ups
12 Press Ups
24 KB Swings
Wednesday 19042017
Activation -
Barbell Warm Up
Focus -
8 Mins To Build to 70%
Then
EMOM 10
2 Power Clean + 1 Jerk
@70%
Accessory -
5 x 2
Clean and Jerk at 40%
Pause In each position
Conditioning -
21-15-9
Power Clean
Bar Hop Burpees
@40/25
Thursday 20042017
Activation -
5 Min Amrap
10 KB Swings
10 KB Goblet Revers Lunges
1 TGU Each Arm
Focus -
Deadlift - 40%x5, 50%x5, 60%x5
Accessory -
Front Squat - 40%x5, 50%x5, 60%x5
Conditioning -
5 Rounds
10 Deadlifts at BW
15 Box Jump Overs
Rest 45 Seconds
Friday 21042017
Activation -
3 x
45 Sec Side Plank
10 Banded Plank Pull Throughs
10 Pairs Twisting Ball Throw Burpee
Focus -
2,4,6,8,10
Windmill Each Arm
30 Sec Hollow Hold
20 Sec Chin Over The Bar Hold
Conditioning -
Tabata
1 - Goblet Squat Hold
2 - Sit Ups