Week 41

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Monday 09102017 

 

Focus - 

 

In Pairs You Go I Go 

 

5 Rounds Each 

In 90 Seconds 

25 Wall Balls 

Amrap DU's 

Score is Total Du's 

 

Rest 5 Mins 

 

5 Rounds Each 

In 90 Seconds 

Row 22/17 Cals 

Amrap Box Jump Overs 

Score is Total BJO

 

 

Tuesday 10102017 

 

Activation - 

 

3 x 

30 Sec Plank Walk 

15 Scap Push Ups 

10 Weighted Glute Bridge 

 

Focus - 

 

Floor Press

50%x5, 60%x3

70%x1,75%x AMRAP

 

Accessory - 

 

10 Kipping Pull Ups 

or 

10 Chest To Bar 

 

Conditioning -  

 

Every 2 Mins x 8 (Alt R then L)

10 Push Jerk @50/35

15 Kb swings 

In Remaining Time 

Burpee Box Overs 

 

Optional Finisher - 

 

2 Min Lat Foam Roll

2 Min Coach Stretch 

 

 

Wednesday 11102017 

 

Activation - 

 

Barbell Warm Up 

Power Clean 2 Sec Pause 

Jerk - 2 Sec Pause 

 

Focus - 

 

Build to 80% In 8 Mins

Power Clean and Jerk 

2 Mins Rest 

Use Grace Test Weight + 2.5-5kg

Every 20 Seconds x 10 Mins 

1 Power Clean and Jerk 

 

Conditioning -  

 

Row 

4 x 500m

1:1 work to rest

 

Aim is Under 1.45 split for men and 1.55 for women

Work to push harder than this and hold it. 

 

Optional Finisher - 

 

2 Mins Lying Wall Hamstring Stretch 

2 Mins Lying Adductor Stretch 

 

 

Thursday 12102017 

 

Activation - 

 

EMOM 9 

1 - 30 Sec Hollow Hold 

2 - 15 KB Swings 

3 - 5 Broad Jumps

 

Focus - 

 

Squat

50%x5, 60%x3

70%x1,75%x AMRAP

 

Accessory - 

 

20 Sec Wall Facing Hollow Hold 

 

Conditioning -  

 

12 Min Amrap 

10 KB Farmers Lunge

5 Box Jumps 

50ft Box Push 

5 Burpees 

 

Work in pair 

 

Optional Finisher - 

 

2 Mins Couch Stretch 

2 Mins Pigeon Pose 

 

 

Friday 13102017 

 

Activation - 

 

4 Rounds 

10 Bird Dog ES

30 Sec Ring Plank 

30 Sec Side Plank Raises ES

 

Focus - 

 

In 20 Mins Complete

3 x 

200m Front Rack Carry 

50ft HS Walk 

Row 250m

 

Conditioning -  

 

Funky Friday Surpirse!!