Week 39

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