Week 32

Monday 07082017 

 

Activation - 

 

2 x 

45 Sec KB Bottom Up Hold 

20 Band Pull Downs

1 Min Plank

 

Focus - 

 

Press – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Banded Tricep Ext – 3 x 20

SA Ring Row - 3x12 EA

 

 

Conditioning -  

 

In Pairs 2 Rounds

12 Min TC 

50 Push Press @50/35

50 Synchro Burpee Over The Bar

50 Front Squats 

 

Optional Finisher

 

2 mis per side 

Banded Lat Stretch 

Lying Adductor Stretch 

 

 

Tuesday 08082017 

 

Activation - 

 

Barbell Warm Up 

 

Focus - 

 

In 6 Mins 

Run 800m 

ME Burpee Box Jump Overs 

2 Mins Rest 

10 Mins Max Squat Clean 

 

 

Accessory - 

 

Every 20 Seconds for 10 Mins 

1 Squat Clean at 70%

 

 

Conditioning -  

 

5 x 200m 

Rest 1 Min between rounds Weights vest optional

 

Optional Finisher

 

2 Mins Per Side 

Couch Stretch 

Lying Hamstring 

 

 

Wednesday 09082017 

 

Activation - 

 

3 x 

5 Foot Forward Good Morning EL Add Load

5 Box Jumps

 

Focus - 

 

Deadlift - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Goblet Cossack Squat - 3x10 EL

Med Ball Stir The Pot 1 Min x 3

 

Conditioning -  

 

Every 90 seconds x 6

16 Ball Slam Burpees

 

Optional Finisher

 

2 Mins Per Leg 

Banded Hamstring

Glute Smash 

 

 

Thursday 10082017 

 

Focus - 

 

3 x

In 4 Mins 

Run 400m 

21 American KB swings 

12 Chest To Bar

 

Rest 3 Mins 

 

3 x

In 4 Mins 

Row 500m 

20 Thrusters @40/25

 

Friday 11082017 

 

Activation - 

 

2 x 

10 Banded Press/10 Banded Fly 

30 Sec Hollow Hold 

30 Side Side Plank ES

 

Focus - 

 

Floor Press - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Push Press 3x12

Chin Ups - 3x5-10

 

Conditioning -  

 

15 Min TC

5 Rounds 

50 Du's

20 Wall Balls - Unbroken

10 HSPU

 

Optional Finisher

 

2 Mins Per Side 

Banded Pec Stretch 

Scap Smash