Monday 22052017
Activation -
3 x
55ft Bottom Up KB Walk
10 Banded Shoulder Rotation
Focus -
Press – 75%x5, 85%x3, 95%x1+
Accessory -
Floor Press – 65%x5, 75%x5, 85%x5
Between each set 5 pull ups or 10 RR
Conditioning -
EMOM 15
1 - 10 SDHP @40/25
2 - 20 Sit Ups
3 - 8-10 Pull Ups
Tuesday 23052017
Activation -
5 Mins
3 Box Jumps
3 Broad Jumps
Walk Back and Repeat
Focus -
8 x
5 Slam Balls
50ft Box Push Sprint
100m Recvoery Run
Rest 2-3m
Must be all out effort
Conditioning -
For time
Row 500m
Rest 4 Mins
Row 500m
Wednesday 24052017
Activation -
3 x
10 Walking Good Mornings
5 Broad Jumps
Focus -
Deadlift – 75%x5, 85%x3, 95%x1+
Accessory -
Front Squat- 65%x5, 75%x5, 85%x5
Conditioning -
Every 2.30x5
30 Du's/60SS
AMRAP KB Swings
Thursday 25052017
Focus -
5 Rounds
Run 400m
24 KB Snatch
14 Burpees Box Jump Overs
Rest 1 Min
Friday 26052017
Activation -
5 x
5-10 Press Ups
10 Band Pull Aparts
10 Dead Bugs
Focus -
Floor Press – 75%x5, 85%x3, 95%x1+
Accessory -
3 Sets
10 SA KB Seated Press EA
20 Hollow Rocks
Conditioning -
4 Rounds Form
12 Barbell Curls
12 Skull Crushers - Barbell or KB
12 Strict Ring Rows
Run 100m