Tuesday 02052017
Activation -
3x
10 Lying Hip Thrusts @40/30
10 Standing Glute Abduction EL
10 Hollow Rocks
Focus -
Deadlift – 65%x5, 75%x5, 85%x5+
Accessory -
Front Squat - 50%x10, 60%x10, 70%x10
Conditioning -
I Go You Go
10 Min Amrap
10 Wall Ball
5 Burpees
50ft Box Push - Width Ways
Wednesday 03052017
Activation -
Barbell Warm Up
Focus -
8 Mins To Build to 75%
Then
EMOM 10
2 Power Clean + 1 Jerk
@75%
Conditioning -
Sale Sharks
Row for metres
30 sec on 30 sec off x 6
Thursday 040052017
Activation -
2 x
50ft KB SA Front Rack Carry L
30 Sec Arm Bar L
5 Push Press
50ft KB SA Front Rack Carry R
30 Sec Arm Bar R
5 Push Press
Focus -
Floor Press – 65%x5, 75%x5, 85%x5+
Accessory -
SA Bottom up KB Carry
3x 55ft Each Arm
Rest 1 min between
Conditioning -
KB Complex
2,4,6,8,10,8,6,4,2
Double KB
Bent Over Row
KB Clean
KB Push Press
Friday 050052017
Activation -
3 x 2 min Rest 1 Min
30 Shoulder Taps
AMRAP Russian Twists @9/6
Focus -
10 Mins Turkish Get Ups
No Drop
Each Drop Accumulate 10 Burpees
Accessory -
3x
20 Weighted Double Dead Bugs
Conditioning -
I Go You Go
12 Min Amrap
Run 100m
10 Burpees
Each Round Is A Sprint