We are now in a new phase of the strength cycle. We are going to have a holding cycle to solidify technique and loading. Please stay on the number's that you have used in the previous cycle. Any questions do let me know.
Monday 12062017
Activation -
5 Min Amrap
1 Wall Climb
15 Band Pull Aparts
10 Ball Slams
Focus -
Press – 65%x5, 75%x5, 85%x5+
Accessory -
Floor Press – 50%x10, 60%x10, 70%x10
SA Bent Over Row - 3x12 EA
Conditioning -
21-15-9
Burpee Box Overs @24/20
Pull Ups
Tuesday 13062017
Activation -
Ladder Drills
Focus -
5x
2 Seated Weighted Jump
3 Broad Jump
Run 100m Slowly
Rest 2 mins between rounds
Conditioning -
12 MIn Amrap In Pairs
1 Go You Go
Row 200m
12 Ball Slams
Wednesday 14062017
Activation -
3 x
12 Good Mornings
6 Box Jumps
Focus -
Deadlift – 65%x5, 75%x5, 85%x5+
Accessory -
Bulgarian Split Squat - 3x12 EL
Hollow Rocks - 3 x 15
Conditioning -
30-20-20
KB Swings @24/16
Sit Ups
Run 200m
Thursday 15062017
Focus -
In 8 Mins
AMRAP
Row 12/15 Cals
12 Double KB Cleans @16/8
12 Front Rack Lunges
Rest 2 Mins
In 8 Mins
AMRAP
Run 200m
15 Burpee Bar Touch
Rest 2 Mins
In 8 Mins AMRAP
25 Du's
5 Pull Ups
5 Press Ups
10 Squats
Friday 16062017
Activation -
5 Mins
Turkish Get Ups
Focus -
Floor Press – 65%x5, 75%x5, 85%x5+
Accessory -
Seated SA KB Press 3x12
Hanging Leg Raise - 3x12
Conditioning -
20 Thrusters @40/25
20 DU's/60 SS
20 Hang Cleans
20 DU's/60 SS
20 STOH
20 DU's/60 SS
20 Front Squats
20 DU's/60 SS