Week 40

Monday 03102016

 

Activation –

 

3 x

30 Sec Handstand Hold

1 Length Bear Crawl

10 Bottom Up KB Press EA

 

Focus –

 

20 Mins

Ring Skills

Inversion

 

Conditioning –

 

3 Rounds

Run 100m

12 Strict SA KB Press EA

12 Band Pull Aparts

Back Burner 10 Sec Hold Each Position

 

 

Tuesday 04102016

 

Activation –

 

3 x

10 KB RDL

10 KB OH Lunges EA

10 Hollow Rocks

 

Focus –

 

5 x 1 min Each

Chinese Plank

Barbell Sit Ups

 

Conditioning –

 

7 Min Window

100 Ball Slams

 

 

Wednesday 05102016

 

Activation –

 

In Pairs

20 Banded Lunges EL

30 Sec banded plank

 

Focus –

 

Rear Leg Raised Split Squat 5x10 EL

Stay at same weight

Increase load by 2.5kg

 

Pull Ups 5x3

 

Conditioning –

 

10 Min Amrap

10 Step KB Ups Double @24/16

10 Bent Over Row

100 Single Skips 0r 30 Du's

 

 

Thursday 06102016

 

Activation –

 

Lateral Balance Work

 

Focus –

 

10 Sets - Rest 45 Secs

Slam Ball @6kg Throw To Sprint

 

Conditioning -

 

3x3 Min Amrap

1 Min rest between each

15 KB swings @24/16

12 Box Jumps

9 Toes To Bar

 

 

Friday 07102016

 

Activation –

 

3 x

10 Front rack lunges

10 Strict press

10 Dead bugs

 

Focus –

 

For 24 Mins

 

Even Mins

 

Amrap

3 Power Cleans @50/30

6 Press Ups

9 Squats

 

Odd Mins

 

10 Burpees