Week 26

Monday 26062017 

 

Activation - 

Aim 

5 Min Amrap 

10 KB swings 

10 Goblet Lunges 

10 Russian Twists With KB 

 

Focus - 

 

Deadlift - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

 

 

Conditioning -  

Aim 

In Pairs 

30 Front Rack Lunges 

26/20 Cal Row 

15 Synchro Burpees 

Split the work as you need. 

 

 

Tuesday 27062017 

 

Focus - 

 

5x 

2 Seated Weighted Jump 

4 Broad Jump - note distance

Run 100m Slowly

 

Rest 2 mins between rounds 

 

Accessory - 

 

3 x 12 SL RDL 

 

Conditioning -  

 

For Time 

Row 2000m 

Split the work as needed 

 

 

Wednesday 28062017

 

Activation - 

 

3x

10 SA KB Press Each Side 

10 Inverted Barbell Row

 

 

Focus - 

 

Bench Press - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

 

 

Conditioning -  

 

12 Min Amrap 

5 Strict Pull Ups/Inverted row 

10 Rolling Tricep Extensions 

15 KB Curls 

100m SA KB Walk - Swop Arm at 50m

 

 

Thursday 29062017 

 

Activation - 

 

Full Body Mobility 

 

Conditioning -  

 

In Pairs 

50 SDHP 

Run 200m With 15/20 KG Plate 

50 Cal Row 

Run 200m With 15/20 KG Plate 

50 KB Clusters 

 

26 Min Amrap 

 

 

Friday 30062017 

 

 

Activation - 

 

3 x 

6 Kang Squats @30/20

3 Box Jumps @24/20

 

 

Focus - 

 

Squat – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

KB Death March - 3 x 20 Steps 

Russian Twist - 3 x 20

 

Conditioning -  

 

5 Rounds for time 

20 Wall Balls 

15 Pull Ups 

3 Wall Climbs

 

13 Min TC