Week 28

Monday 10072017 

 

Activation - 

 

5 Min Amrap 

KB Alternating Press x 2

Front rack Lunge x2 

Rest 2-3 reps before failure

 

Focus - 

 

Floor Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

 

Conditioning -  

 

3 Rounds 

20 SA OH Lunge EA 

20 Weighted Sit Ups @20/15

50 Unbroken Du's between Each Round

 

 

Tuesday 11072017 

 

Activation - 

 

Ladder/Depth Jump Circuit 

 

Focus - 

 

Build To a Heavy - 14 Mins 

Power Clean 

Hang Clean 

Jerk 

 

Conditioning -  

 

Chase Me

 

The idea here is to chase your partner in front, if you catch them they must then try and catch you back up. The row should give you 30-40 seconds to get ahead. It can be done. If the person gets caught. They must complete a 200m run and then get back on it! 

 

In Pairs 

15 Min Amrap 

15/12 Cal Row 

10 KB Swings - American @28/20

5 Power Cleans @80/50

 

 

Wednesday 12072017 

 

Activation - 

 

3 x 

10 KB Cross Body Step Up ES

10 Back Extensions

 

Focus - 

 

Squat - 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

KB Death March - 3 x 20 Steps 

Russian Twist - 3 x 20

 

Conditioning -  

 

4x2 Min Amrap 1 min rest 

 

10 Pistols 

10 Ring Dips 

 

 

Thursday 13072017 

 

Activation - 

 

Full Body Flow Mobility 

 

Conditioning -  

 

Every 3 Mins for 30 Mins 

1 - Row 500m 

2 - 30 Burpees Over The Bar

 

Courtesy of Warrior Programming

 

Do the basics, do them well, fitness will come

 

 

Friday 14072017 

 

Activation - 

 

2x 

12 Kneeling KB Push Press 

20 Band Pull Uparts 

 

 

Focus - 

 

Press – 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Floor Press – 40%x5, 50%x5, 60%x5

SA Bent Over Row - 3x12 EA

 

Conditioning -  

 

12 Min TC

 

Cash In 150 Du's

 

21-15-9

Push Jerk @ 50/35

42-30-18

Sit Ups 

 

Cash Out 150 Du's