Monday 24072017
Activation -
3 x
10 KB Cross Body Step Up ES
10 Back Extensions
Focus -
Squat – 40%x5, 50%x5, 60%x5
Accessory -
KB Death March - 2 x 20 Steps
Russian Twist - 2 x 20
Conditioning -
6 Min Amrap
6 Box Jump Overrs
12 KB Swings @24/16
24 Du's
Rest 2 Mins
6 Min Amrap
6 Box Jump Overrs
12 KB Swings @24/16
Run 100m
Tuesday 25072017
Activation -
Barbell Warm Up
Focus -
Build To a Heavy - 14 Mins
1 Clean
1 Hang Clean
1 Front Squat
Conditioning -
5 x
3 Squat Cleans 80%
6 Burpess Over The Bar
3 Bar MU
Rest 90 Secs
Wednesday 26072017
Activation -
2 x
45 Sec KB Bottom Up Hold
20 Band Pull Downs
1 Min Plank
Focus -
Press – 65%x5, 75%x5, 85%x5+
Accessory -
SA KB Floor Press - One Weight Up All Times 3x20
Strict Pull Ups Weighted 5 x 5-10
Conditioning -
EMOM 14
30 DU's
AMRAP KB Push Press
Alternate With Partner
Score is total reps per pair
Optional Finisher -
3 Rounds
20 Face Pulls
20 Banded Glute Clam
1 Min Plank
Thursday 27072017
Focus -
2x
Run 200m
30 Sec Rest
Run 400m
45 Sec Rest
Run 800m
1 Min Rest
Run 1 Mile
2 Min Rest
Optional Finisher -
2 Mins Per Side
Couch Stretch
Calf Stretch
Friday 28072017
Activation -
3 x
5 Foot Forward Good Morning EL
5 Box Jumps
Focus -
Deadlift – 65%x5, 75%x5, 85%x5+
Accessory -
SA OH Lunge - 3x20
Hollow Rocks - 3x15
Conditioning -
9 MIn AMRAP @40/25
15 Toes To Bar/Knee Raises
10 Deadlift
5 Power Cleans
Optional Finisher -
3 x
10 Sl Split Squats EL at Body Weight
20 Sit Ups