Week 40

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Monday 02102017 

 

Activation - 

 

3 x 

10 Half kneeling KB Press 

10 Side Plank Band Pull ES

Run 100m 

 

Focus - 

 

Floor Press 

55%x5,62.5x5

67.5%x2x10

67.5%x10+

 

Accessory - 

 

Between Sets 

3-5 Pull Ups 2 sec pause at top

 

Conditioning -  

 

10 Min Amrap 

Continuous Movement 

 

8 Kb Row Each EA - 2 Sec Pause 

8-10 HSPU - 2 Sec Pause 

12 T2B 

48 Du's

 

Optional Finisher - 

 

2 Min Lat Foam Roll

2 Mins Passive Hang 

 

 

Tuesday 03102017 

 

Activation - 

 

5 Min Amrap 

10 Wall Squats 

5 SA Kb Thrusters EA

10 Hollow Rocks 

 

Focus - 

 

In 10 Mins Build To 

Heavy Thruster

Bar Starts On The Floor

 

Rest 2 Mins 

 

Emom 10 

1 - 5 Thrusters at 60%

2 - 12 Burpees Over Bar 

 

Conditioning -  

 

Row 

In Pairs 

10 min max cal row 

 

Optional Finisher - 

 

90-120 Secs L Sit hold 

 

 

Wednesday 04102017 

 

Activation - 

 

3 x 

10 SA Ring Row 

2 Wall Climbs 

20 Walking Lunges 

 

Focus - 

 

Strict Press

55%x5,62.5x5

67.5%x2x10

67.5%x10+

 

Accessory - 

 

Between Warm Up 

Sets 20 Secs Beat swings 

Between Working Sets 

3-5 First Kips 

Conditioning -  

 

9 Min Amrap

2 TGU 

4 KB Clean 

8 KB Push Press 

 

Optional Finisher - 

 

2 x 

20 Thoracic Extensions 

1 Min Lat Stretch EA

 

 

Thursday 05102017 

 

Activation - 

 

EMOM 10 

1 - 12/9 Cal Row 

2 - 8-10 Burpees

 

 

Focus - 

 

For Time working at 75% Effort 

2 Rounds 

Run 400m 

30 Box Jumps Must Clear Box

30 Pull Ups 

 

2 rounds 

Run 400m 

20 Power Snatch @40/25

20 OH Lunges @40/25

 

2 Rounds 

Row 500m 

100 Du's

50 Sit Ups 

 

Every 2 Mins 3 Bar Mu's

Where ever you are - Even Running

 

 

Friday 06102017 

 

Activation - 

 

3 x 

12 KB SDHP 

50ft Ghekko Crawl

50 ft Broad Jump 

 

Focus - 

 

Deadlift

55%x5,62.5x5

67.5%x2x10

67.5%x10+

 

Accessory - 

 

1 - 30 sec Hollow Hold 

2 - 30 Sec Wall Facing HS Hold 

 

 

Conditioning -  

 

Form Form 

150 KB American swings 

Every Break 

25ft HS Walk 

 

Optional Finisher - 

 

2 Mins Lying Hamstring Stretch 

2 Mins Glute Smash