Monday 25092017
Focus -
EMOM 10
1- 15-20 Wall Balls
2 - 10-15 Burpees
Rest 2 mins
EMOM 10
1 - 10-15 Box Jump Overs
2 - Row 15/12 Cals
Rest 2 Mins
EMOM 10
1- 15 GTOH
2 - 30-50 DU's
Tuesday 26092017
Activation -
3 x
10 Hollow Rocks
10 SL Glute Bridge
10 Tempo Press Ups 2-1-0-1
Focus -
Strict Press
60%x4x10
60%x10+
Accessory -
Between Each Set
10 Hollow To Back Ext
Conditioning -
5x5 TGU Each Arm
Row 250m AFAFP Between Sets
Optional Finisher -
2 x
20 Thoracic Extensions
1 Min Lat Stretch EA
Wednesday 27092017
Activation -
3 x
5 Tall Box Jumps
10 Kb Cleans
Row 45 Sec Moderate Effort
Focus -
Build to 80% In 8 Mins
Power Clean and Jerk
2 Mins Rest
Use Grace Test Weight
Every 20 Seconds x 10 Mins
1 Power Clean and Jerk
Conditioning -
5 x 200m
Rest 45 Seconds
Optional Finisher -
2 Min Front Rack Stretch
2 Min Calf Stretch
Thursday 28092017
Activation -
3 x
1 min Couch Stretch EL
100ft SA OH Lunge/Farmers Carry
50ft Broad Jump
Focus -
Back Squat
55%x5,62.5x5
67.5%x2x10
67.5%x10+
Accessory -
Between Each Set
20 Sec Beat Swing
Conditioning -
3 Rounds
20 Weighted Step Ups @12/16
20 KB Swings
20 Hanging Knee Raises
Optional Finisher -
2 Mins Couch Stretch EL
2 Mins Hamstring Stretch EL
Friday 29092017
Activation -
3 x
30 Sec Passive Hang
10 Scap Pulls
1 Min Seated Forward Fold
Focus -
Technique Day
Toes To Bar
1 - Flexibility
2 - Motion
3 - Return
Conditioning -
EMOM 15
1 - 10-12 Hollow Rocks
2 - 1 Min High Plank
3 - Run 100-200m
Optional Finisher -
3 MIns PSOAS Release ES