Week 50

Monday 12122016

 

Activation -

 

3x60ft Each 

Partner Wheel Barrow Walks

 

Focus - 

 

5 x 6 Turkish Get Ups

Each Rep Must have 2 Sec Pause at Each Stage 

OH Walk 30ft each Rep

 

 

Conditioning - 

 

5 Rounds

In 2 Mins Complete

18 Front Rack KB Lunges @16/8

12 Burpees Over The Bar

18 Sit Ups

 

 

Tuesday 13122016

 

Activation - 

 

3x

30 Sec Arm Bar

5 Bottom Up Press EA

20 Plyo Lunges

 

Focus - 

 

Push Press

12 Mins to find Heavy 5

The 5x4 @70%

 

Accessory - 

 

3x10 SA KB Press

3x10 Inverted Rows 

 

Conditioning - 

 

Every 3 Mins for 3 Rounds

10 Press Ups

20 GTOH

30 Air Squats 

 

 

Wednesday 14122016

 

Activation - 

 

2 x

10 Upright Row

10 Front Squats 

10 Strict Press

 

Focus - 

 

10 Mins 

Hang Power Clean Technique

EMOM 10

2 Hang Power Clean @65%

 

Conditioning - 

 

EMOM 10

1 - 40 Du's/ 90 SS

2 - 10 Thrusters @40/25

 

 

Thursday 15122016

 

Focus - 

 

In Pairs 

 

Row 5km

 

One Person Must Be Running 200m with Slam Ball - Swop Every 200m Run

 

 

Friday 16122016

 

Activation - 

 

3 x

10 Good Mornings @20/15

10 Wall Squats

5 Box Jumps

 

Focus - 

 

Back Squat

12 Mins To Find Heavy 3

Then 5x4@70%

 

Accessory - 

 

3 x

10 Goblet Squats @20/16

5 Box Jumps @240/20

 

Conditioning - 

 

7 Min Amrap 

30 Walking Lunges

10 Pull Ups