Monday 05062017
Activation -
3 x
12 Good Mornings
12 Band Pull Aparts
20 Dead Bugs
Focus -
Deadlift - 40%x5, 50%x5, 60%x5
Accessory -
Front Squat - 40%x5, 50%x5, 60%x5
Conditioning -
‘Helen’
3 Rounds
Run 400m
21 KB swings
12 Pull Ups
Tuesday 06062017
Activation -
Barbell Warm Up
10 Mins
5 Mins Empty Bar
5 Mins Light Load
Focus -
In 20 Mins
Find your 1 RM Clean and Jerk
Conditioning -
‘Annie’
50-40-30-20-10
Double Unders
Sit Ups
Wednesday 07062017
Activation -
Every 90 Secs x 5
5 Pull Ups
10 Press Ups
15 Squats
Focus -
Floor Press - 40%x5, 50%x5, 60%x5
Accessory -
Every 30 Secs x 20
1 Wall Climb
Conditioning -
Tabata
1 - Squats
2 - Sit Ups
3 - Box Jumps
4 - Down Ups
Thursday 08062017
Focus -
Every 2 Mins x 20(5 Rounds)
1 - Run 200m + 12 KB Swings
2 - Row 18/22 Cals
3 - 15 GTOH + 10 OH Lunge
4 - 50 Du's + 5 Burpee Box Overs
Friday 09062017
Activation -
3 x
50 ft Glute Band Walk
50 Ft Walking Lunge
10 Hollow Rocks
Focus -
Squat – 40%x5, 50%x5, 60%x5
Accessory -
Romanian Deadlift – 5,5,5,
Conditioning -
‘Running Jackie’
Run 1000m
50 Thrusters @20
30 Pull Ups