Week 43

 

Monday 24102016

 

Activation –

 

3 x

10 Shoulder opener @1.25/2.5kg

Back Burner

5 Partner Ball Slams Throw

 

Focus –

 

5 x 10 Strict Press

Loaded Lunge

10 EL Front Foot Raised Lunge

@15/10

 

Conditioning –

 

4 Rounds

10 Double KB Push Press

12 Doubkle KB Goblet Squat

14 Calf Raises

Must be unbroken to count

Accumulate 200m run if you brake

 

 

Tuesday 25102016

 

Activation –

 

3 x

10 RDL @40/30

5 Front Squat 2 sec Pause

5 Bent Over Row

Add load each set to get to 40/30

Start at empty bar

 

Focus –

 

Every 2 Mins x 6 Sets

1 Clean

2 Front Squat

1 Jerk

 

Build load over sets

DO NOT MAX OUT

 

Conditioning –

 

Every 2.30 Mins for 15 Mins

Row 250

6 Pull Ups

6 Press Ups

 

 

Wednesday 26102016

 

Activation –

 

3 x

5 KB Bottom up squat to press EA

10 band pull aparts

30 lunges

 

Focus –

 

2.30 on 1.30 off x 8

4 of each, alternating AMRAP

 

1 -

Run 200m

12 Knees Raises/Sit Ups

 

2 -

10 Thrusters @16/8-12

15 KB Swings

10 Step Up and Overs

 

 

Thursday 27102016

 

Activation –

 

3 x

10 KB Swings

5 KB bent over row each arm

10 Box Jumps

 

Focus –

 

10 Mins

Rowing Technique/Warm Up

 

Conditioning –

 

In pairs

500m each @ 22 strokes per min

500m each @ 24 strokes per min

500m each @ 26 strokes per min

500m each @ 28 +

500m each @ 26 strokes

500m each @28+

 

Friday 28102016

 

Activation –

 

5 Mins

3 Cones

 

Focus –

 

Re Cap Turkish get Ups

10 Mins TGU

Rest 2 mins

3x 10 Windmill Each Side

 

Conditioning –

 

OMEM 12

1 - 30 Sec side plank each side

2 - 12 Tuck Ups

3 - 30 sec Plank Extension

4 - 15 Slam Ball