Week 30

Monday 24072017 

 

Activation - 

 

3 x 

10 KB Cross Body Step Up ES

10 Back Extensions

 

Focus - 

 

Squat – 40%x5, 50%x5, 60%x5

 

Accessory - 

 

KB Death March - 2 x 20 Steps 

Russian Twist - 2 x 20

 

Conditioning -  

 

6 Min Amrap 

6 Box Jump Overrs 

12 Double KB Swings @20/12

24 Du's 

 

Rest 2 Mins 

 

6 Min Amrap 

6 Box Jump Overrs 

12 Double KB Swings @20/12

Run 100m

 

 

Tuesday 25072017 

 

Activation - 

 

Barbell Warm Up 

 

Focus - 

 

Build To a Heavy - 14 Mins 

1 Clean 

1 Hang Clean 

1 Front Squat 

 

Conditioning -  

 

5 x

3 Squat Cleans 80%

6 Burpess Over The Bar

3 Bar MU

 

Rest 90 Secs

 

 

Wednesday 26072017 

 

Activation - 

 

2 x 

45 Sec KB Bottom Up Hold 

20 Band Pull Downs

1 Min Plank

 

Focus - 

 

Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

SA KB Floor Press - One Weight Up All Times 3x20

Strict Pull Ups Weighted 5 x 5-10

 

Conditioning -  

 

EMOM 14 

50 DU's 

AMRAP KB Push Jerk @50/35

 

Alternate With Partner

 

Score is total reps per pair 

 

Optional Finisher -

 

3 Rounds

20 Face Pulls 

20 Banded Glute Clam 

1 Min Plank 

 

 

Thursday 27072017 

 

 

Focus - 

 

2x 

Run 200m 

30 Sec Rest 

Run 400m 

45 Sec Rest 

Run 800m 

1 Min Rest 

Run 1 Mile 

2 Min Rest 

 

Weights Vest Optional 

 

Optional Finisher -

 

2 Mins Per Side 

Couch Stretch 

Calf Stretch 

 

Friday 28072017 

 

 

Activation - 

 

3 x 

5 Foot Forward Good Morning EL

5 Box Jumps

 

Focus - 

 

Deadlift – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

SA OH Lunge - 3x20 

Hollow Rocks - 3x15

 

 

Conditioning -  

 

9 Min AMRAP @50/35

15 Toes To Bar

10 Deadlift 

5 Power Cleans 

 

Optional Finisher - 

 

3 x 

10 Sl Split Squats EL 

20 Sit Ups