Week 47

Monday 21112016

 

Activation - 

 

3x 

10 RDL 

8 Front Squats

3 Push Press

3 Push/Split jerk

 

Focus - 

 

In 10 mins Build To Heavy Power Clean

Rest 2 Mins

EMOM 8 

2 Clean + 1 jerk @70% 

 

Conditioning - 

 

3 Rounds

7 Front Squats @50/30

14 Burpees Over The Bar

 

 

Tuesday 22112016

 

Activation - 

 

2x

10 Deadbugs

30 Sec Arm Bar EA

5 Bottom Up Press EA

Run 100m 

 

2 Rounds @16/8

 

20 Double KB Deadlifts

Run 200m 

20 Double KB STOH

Run 200 

20 Goblet Squats 

Run 200m 

20 Reverse Burpees

Run 200m 

20 Pull Ups

Run 200m 

20 Step Ups 

Run 200m 

20 Double Kb Swings

 

Wednesday 23112016

 

Activation -

 

3 x

1 Wall Climb

30 Sec Handstand Hold

1 Min Hand Placement Work

30 Sec Side Plank ES

 

Focus - 

 

Handstand progressions

Hand Placement Drills 

 

Then 

 

10 Mins Handstand Walk Attempts

 

Conditioning -

 

10 Mins For Form

15 KB Floor Press

15 KB Curls

Run 100m

 

 

Thursday 24112016

 

Activation - 

 

2 x 

10 Split Lunge KB Press EA

10 Palov Press ES

 

Focus - 

 

4 x

200m Farmers Carries EA @24/16

25 Sit ups

 

Conditioning - 

 

Accumulate 5 Mins In a Top Plank

Every Time You Break 

15 Knee Raises or Sit Ups 

 

4 Mins Prowlers

 

 

Friday 25112016

 

Activation - 

 

3x 

30 Sec Passive hang

5 Static Inch Worm

10 Band Pull Aparts

 

Focus - 

 

10 Mins To Find Heavy Push Press x2

Every 2 Mins x4

2 Push Press at 70%

 

Conditioning - 

 

21-15-9

Deadlifts @70/40

Hand Release Press Ups