Monday 21082017
Activation -
5 Min EMOM
15 KB Swings
Remaining Time Plank
Focus -
Deadlift – 75%x5, 85%x3, 95%x1+
Accessory -
SA OH Lunge - 3x20
Hollow Rocks - 3 x 15
Conditioning -
In Pairs 11 Min Amrap
Row 30 Cals
30 Box Jump Overs
30 Double KB Clean and Press
Optional Finisher -
2 x
1 Min Side Plank ES
20 Face Pulls
Tuesday 22082017
Activation -
Barbell Warm Up
- Muscle Clean
- High Hang Clean
- Hang Clean
Focus -
In 8 MIns
Build To A Heavy Power Clean
De Load The Bar
In 8 MIns
Build To Max Squat Clean
Conditioning -
EMOM 8
10 Burpees Over The Bar
Optional Finisher -
2 Min Couch Stretch ES
2 Min Cafl Stretch ES
Wednesday 23082017
Activation -
3 x
10 SA Ring Row EA
2 Wall Climbs
Focus -
Floor Press – 75%x5, 85%x3, 95%x1+
Accessory -
High Ring Hold / Box High Hold 3x30 Sec
Band Pull Aparts 3x20
Conditioning -
5 Rounds
10 Push Press @40/25
11 KB swings
12 Box Jumps @24/20
Optional Finisher -
2 x
10 Back Extensions
45 Sec KB Arm Bar EA
Thursday 24082017
Focus -
In Pairs - 34 Min Amrap
Whilst One Runs 400 Meters
AMRAP
50 Ft Box Push
15 Ball Slams
15 Weighted Sit Ups
Friday 25082017
Activation -
3 x
10 Barbell Hip Bridge @40/30
30 Sec Side Plank
Focus -
Squat - 75%x5, 85%x3, 95%x1+
Accessory -
Front Rack Weighted Step Ups 3x10 EL
Back Extensions 3x20
Conditioning -
Half Cindy
5 Pull Ups
10 Press Ups
15 Squats
Optional Finisher -
2 x
1 Min Plank
1 Min Glute Stretch ES