Monday 03042017
Activation -
3x
10 Alternating Kneeling KB Press
10 KB RDL
50 Single Skips or 25 DU's
Focus -
5x
4 Min Amrap
10 Slam Ball Burpee Over Box
12 GTOH
14 OH Lunge
1 Min Max Du's
Tuesday 04042017
Activation -
5 Mins For Form
5 Half TGU
2 Full TGU
Right Side then Left Side
Focus -
Squat – 70%x3, 80%x3, 90%x3+
Accessory -
Romanian Deadlift – 8,8,6
Conditioning -
EMOM 12
1 - 14 KB Snatch
2 - 10 TTB/Knee Raises
Wednesday 05042017
Activation -
KB Complex - 3 x 5 ES
Clean
Reverse Lunge
Push Press
Focus -
Build to a max for the day
2 Power Clean + 1 Jerk
Accessory -
NA
Conditioning -
3 x
48 Sit Ups
12 Power Cleans @ 60% Above
12 Pull Ups
Thursday 06042017
Activation -
3x
5 Half Kneeling Arnold Press EA
5 Single Arm OH Lunge EA
10 Back Ext 5 sec hold
Focus -
Press – 75%x5, 85%x3, 95%x1+
Accessory -
Floor Press – 65%x5, 75%x5, 85%x5
Conditioning -
12 Min AMRAP
12 Barbell High Pull
8 Inverted Row - 2 sec Pause
12 Reverse BB Curl
8 Deficit Press Ups
Friday 07042017
Activation -
5 Mins
1 Turkish Get Up Right
55ft OH Walk Right
1 Turkish Get Up Left
55ft OH Walk Right
Focus -
3 x
10 Landmine Rotations
10 Kneeling Landmine Press EA
Then
3x
55ft Suitcase Carry EA @50/30
Conditioning -
In Pairs
10 Rounds
Row 250m
10 Burpees