Monday 18092017
Activation -
3 x
10 Mixed KB Rack OH Lunge EL
10 Hollow Rocks
10 Back Extensions
Focus -
Back Squat
60%x4x10
60%x10+
Accessory -
Between Each Set
20 Sec Beat Swing
Conditioning -
4 Rounds - For Form
12 OH Lunges
24 Step Ups
36 Sit Ups
Optional Finisher -
2 MIns Coach Stretch Each Leg
2 Mins Pigeon Pose
Tuesday 19092017
Activation -
3 x
5 Muscle Clean
3 Hang Power Clean
3 Front Squat
3 Push/Split Jerk
Focus -
Every 3 Mins x x5 Sets
2PC + 2 FS + 2Jerk
1,2,3@ 65%
4,5@ 75%
Conditioning -
In Pairs
Amrap 12
12 Cal Row
6 Clusters @42.5/30
Aim Is unbroken
Optional Finisher -
2 Mins Front Rack Stretch
2 Mins ES Scap Smash
Wednesday 20092017
Activation -
2 x
30 Sec KB Arm Bar
10 Half Kneeling Sesaw Press EL
10 Pallof Press
Focus -
Floor Press
60%x4x10
60%x10+
Accessory -
Between Each Set
10 Hollow To Back Ext
Conditioning -
3 Rounds
20 Alternting KB Push Press
30 Sec Ring Plank Hold
20 Russian Twists
Optional Finisher -
2 Min Lat Foam Roll
2 Mins Passive Hang
Thursday 21092017
Focus -
EMOM 30
1 - 50 Du's
2 - 8-12 Burpee Box Overs
3 - Row 12-15/9-12 Cals
Friday 22092017
Activation -
3 x
10 Kb Swing - Increase Load
2 Vertical Jump
3 Broad Jump
Focus -
Deadlift
60%x4x10
60%x10+
Conditioning -
‘Fun Friday’
In Pairs 15 Min Amrap
50 Alternating Burpee Slam Balls
300ft Box Push - Take ball with you
Run 200m