Week 31

Monday 31072017 

 

Conditioning -  

 

4 Mins on 1 Min Off x 6

1 - 

Row 500m 

ME Burpee Over Rower

 

2 -

Run 400m 

Amrap 

5 C2B Pull Ups 

5 HSPU 

6 Pistols 

 

Tuesday 01082017

 

Activation - 

 

2 x 

10 SA KB Press 

30 Sec Hollow Hold 

30 Side Side Plank ES

 

Focus - 

 

Floor Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

High Ring Hold / Box High Hold 5x30 Sec

Band Pull Aparts 3x20

 

 

Conditioning -  

 

2 Rounds 

100 Du's 

25 HSPU

 

Optional Finisher -

 

5 MIns 

Lat Foam Roll - https://www.youtube.com/watch?v=6lwVrPdm_I0

Scap Smash - https://www.youtube.com/watch?v=n9bYQUHqhFc

 

 

Wednesday 02082017 

 

Activation - 

 

3 x

10 Kb Swings 

5 Broad Jumps 

 

 

Focus - 

 

In 6 Mins 

Row 1km or Run 800m 

ME Burpees Over The Bar 

Then in 10 Mins

Build To Max Power Clean and Jerk

 

Conditioning -  

 

Every 2 Mins x 5

10 Box Jump Overs 

10 Power Cleans @50/35

20 Sit Ups 

 

Optional Finisher - 

 

3 Mins 

Wall Squat Stretch 

https://www.youtube.com/watch?v=K6myWzPmiOg

 

 

Thursday 03082017 

 

Activation - 

 

3 x 

20 X Band Walks 

15 Back Extensions 

 

Focus - 

 

Squat - 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

Front Rack Weighted Step Ups 3x10 EL 

Back Extensions 3x20

 

Conditioning -  

 

12 Mins

5 rounds 

Run 200

10 Power Snatch @40/25

 

Optional Finisher

 

2 mIns per side 

Calf Stretch On Rig 

Couch Stretch - https://www.youtube.com/watch?v=Fg-lwNBzVV8

 

 

Friday 04082017 

 

Activation - 

 

3 x In Pairs 

20 Skipping Rope Dead Bugs

 

Focus - 

 

EMOM 9 

1 - 15 Ball Slams 

2 - 20 Russian Twists 

3 - 15 Back Extensions 

 

Conditioning -  

 

Fat Annie'

50-40-30-20-10

Double Unders 

25-20-15-10-5

Toes To Bar 

 

Optional Finisher

 

Psoas Release

https://www.youtube.com/watch?v=Xcx9P5KFNk8