Monday 24.09.18
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2 x 5 Barbell RDL
25ft Plank Walk
25ft Broad Jump
.
6 Min EMOM
3,3,2,2,1,1,Power Clean
Buid Load
.
Deadlift
Heavy 2
.
Cluster 1,1,1 x 3 - 15 sec rest
@77.5% of heavy 2
.
50 Front Rack Lunges
50 Sit Ups
50 Farmers Lunges
.
Every Break on the lunges 3 burpees
Tuesday 25.09.18
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6 Min Amrap
30 Sec KB Arm Bar
50ft Walking Lunge
50ft Bear Crawl
.
Floor Press
6 x 4
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Between Sets 5 Rotation Slams ES
.
15 Min EMOM
8 KB Hang Clean and Jerk
7 Burpees
Wednesday 26.09.18
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3 x 5 Staggered Stance Good Morning
10 Cross Body Kneeling Twist
5 KB Latteral Lunge EL
.
Front Squat
Heavy 2
.
Cluster 1,1,1 x 3 - 15 sec rest
@77.5% of heavy 2
.
21-15-9
KB Thrusters
Box Jump Overs
Run 200m
Thursday 27.09.18
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10 Scap Pull
10 Scap Kneeling Press
10 KB Shrug
30 Sec Sl Hip Bridge Hold EL
.
10-8-6-6-ME
Barbell Bent Over Row - Add Load Over Sets
10-10-10-10-10
Hand Stand Push Ups
.
3 x
6 Bar Mu's or 10-12 Pull ups
50 Unbroken Du’s
If you brake 10 cal row
.
3 x
10 KB or DB Snatch EA
50 Unbroken Du’s
If you brake 10 cal row
Friday 28.09.18
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EMOM 6
High Hang Snatch
Hang Snatch
Snatch Balance
.
Build To a Heavy/Technical for the day
Hang Snatch
Snatch
Over Head Squat
.
15 Min Amrap
12 Barbell Front Rack Lunge
20 Hollow Rocks
Row 12-15 Cals