Week 41

 

Monday 10102016

 

Activation –

 

3 x

30 Sec KB Arm Bar Each Side

10 Band Pull Aparts

10 Wall Squats

 

Conditioning –

 

10 Rounds

 

Min 0-1

10 Double Kb push press

@16/8-12

 

Min 1-2

30-50 Du's

 

Min 2-3

10 Step Up and Overs

 

 

Tuesday 11102016

 

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+

 

 

Wednesday 12102016

 

Activation –

 

3 x

10 Kneeling dead bugs

Back Burners 10 Sec each position

 

Focus –

 

Every 2 mins For 10 mins

10 Ball Slams

10 Back Extensions

 

Every 2 Mins for 10 mins

15 plank walk outs

 

Conditioning –

 

15 Min AMRAP

20 SA OH Lunge @12/8

Run 100m

20 Weighted sit ups @15/10

 

 

Thursday 13102016

 

Activation –

 

3 x

10 scap press ups

5 SL RDL each leg

30 sec side plank each side

 

Focus –

 

In 20 Mins

5x10 KB Floor Press

 

Superset With

10 KB Step Ups @ 16/12

 

Conditioning –

 

10-1 @ 50/30

Bent over row curl grip

Press ups

Hollow Rocks

 

Friday 14102016

 

Activation –

 

3 x

10 Good Mornings

10 Front Squats

3 Broad Jumps

 

Focus –

 

In 8 mins find max Power Clean

Rest 2 Mins

EMOM 10 Mins

3 Power Cleans @70% of max

 

Conditioning –

 

In 2 mins AMRAP

10 KB Swings

5 Burpees

 

Rest 30 Seconds

 

In 2 mins AMRAP

10 Goblet Squats

5 Burpees

 

Rest 30 Seconds

 

In 2 mins AMRAP

10 KB Swings

5 Burpees