Monday 29052017
Run 400m
Then
25 Rounds
1 Power Clean @60/40
3 Press Ups
6 Squats
Run 400m
Tuesday 30052017
Activation -
3 x
12 Kang Squats
10 Hollow Rocks
Focus -
Squat - 75%x5, 85%x3, 95%x1+
Accessory -
Romanian Deadlift - 5,5,5
Conditioning -
21-15-9
Goblet Squats
Burpees
Sit Ups
DO NOT HOLD BACK
Wednesday 31052017
Activation
3 x
10 Plyo Lunges
3 Broad Jumps
Rest 1 Min
Focus -
8 x
5 Slam Balls
50ft Box Push Sprint
100m Recvoery Run
Rest 2-3m
Must be all out effort
Conditioning -
Every 3 Mins x 5
Row 9/12 Cals
10 Burpee Box Jump Overs
Every Round Is a max effort sprint
Thursday 01062017
Activation -
2 x
30 Sec Handstand Hold
10 Hip Bridges - 3 sec hold
10 Band Pull Aparts
Focus -
Press – 40%x5, 50%x5, 60%x5
Accessory -
Floor Press – 40%x5, 50%x5, 60%x5
Conditioning -
8 Min Amrap
8 Push Press @40/25
8 Front Rack Lunges
Friday 02062014
Activation -
3 x
1 Min Plank
45 Sec Side Plank L/R
Focus -
3 x
100m SA Rack/SA Farmers Carry L
100m SA Rack/SA Farmers Carry R
20 Russian Twists Between Sets
Accessory -
EMOM 5
20 Sec Chin Over Bar Hold
Conditioning -
Every 4 Mins x 3
Run 200m
10 KB Snatches @12/16
12 Box Jumps