Week 46

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Monday 14112016

 

Activation - 

 

3 x 

10 Good Mornings

10 Push Press

10 Barbell Sit Ups

 

Focus - 

 

For Max Reps x 5

45 Secs Work, 15 Secs Rest

 

1- DU's/SS

2 - Alternating arm KB snatch @16/12

3 - Down Ups

4 - Ball Slams

5 - Step Ups @20

6 - Rest one min

 

 

Tuesday 15112016

 

Activation - 

 

3x 

10 KB Swings

20 Dead bugs

5 Broad Jumps

 

Focus - 

 

Row - In Pairs For time

1x250m

1x500m

1x1000m 

1x1000m

1x500m

1x250m

 

Conditioning - 

 

10 Mins Max Slam Ball Get Ups

 

 

Wednesday 16112016

 

Activation -

 

3 x 

15m Inch Worm

15m Pommel horse walk

 

 

 

Tabata

 

1 - Weighted Hollow Holds 5kg

Rest 2 Mins

2 - PVC Back Extensions

Rest 2 Mins

3 - Knee Raises

 

Focus - 

 

27-21-15-9

Push Press @40/30

Burpees

 

 

Thursday 17112016

 

Activation - 

 

3x 

10 SL Hip Bridge ES

20 Wall Squats

1 Back Burner

 

Focus - 

 

5x10 Rear Leg Raises Split Squat EL

Increase load from Week 44

Superset with

5x3 Strict Pull Ups/Inverted Tempo Rows

 

Conditioning - 

 

50-40-30-20-10

KB Swings @24/16

Run 200m

 

 

Friday 18112016

 

Activation - 

 

10 Mins

Ladder drills

 

Focus - 

 

10 Rounds

1 x Seated Weighted Jump @10/5

1 x Box Jump

 

Conditioning - 

 

30 Sec On 30 Sec Off 6 Rounds

Barbell Squat Jumps @20/15