Monday 07082017
Activation -
2 x
45 Sec KB Bottom Up Hold
20 Band Pull Downs
1 Min Plank
Focus -
Press – 70%x3, 80%x3, 90%x3+
Accessory -
Banded Tricep Ext – 3 x 20
SA Ring Row - 3x12 EA
Conditioning -
In Pairs 2 Rounds
12 Min TC
50 Push Press @40/25
50 Synchro Burpee Over The Bar
50 Front Squats
Optional Finisher
2 mis per side
Banded Lat Stretch
Lying Adductor Stretch
Tuesday 08082017
Activation -
Barbell Warm Up
Focus -
In 6 Mins
Run 800m
ME Burpee Box Jump Overs
2 Mins Rest
10 Mins Max Squat Clean
Accessory -
Every 30 Seconds for 10 Mins
1 Squat Clean at 70%
Conditioning -
5 x 200m
Rest 1 Min between rounds
Optional Finisher
2 Mins Per Side
Couch Stretch
Lying Hamstring
Wednesday 09082017
Activation -
3 x
5 Foot Forward Good Morning EL Add Load
5 Box Jumps
Focus -
Deadlift - 70%x3, 80%x3, 90%x3+
Accessory -
Goblet Cossack Squat - 3x10 EL
Med Ball Stir The Pot 1 Min x 3
Conditioning -
Every 90 seconds x 6
12 Ball Slam Burpees
Thursday 10082017
Focus -
3 x
In 4 Mins
Run 400m
21 KB swings
12 Pull Ups
Rest 3 Mins
3 x
In 4 Mins
Row 500m
30 Thrusters @20/15
Friday 11082017
Activation -
2 x
10 Banded Press/10 Banded Fly
30 Sec Hollow Hold
30 Side Side Plank ES
Focus -
Floor Press - 70%x3, 80%x3, 90%x3+
Accessory -
Push Press 3x12
Chin Ups - 3x5-10
Conditioning -
15 Min TC
5 Rounds
50 Du's
20 Wall Balls
10 Press Ups
Optional Finisher
2 Mins Per Side
Banded Pec Stretch
Scap Smash