Week 38 Masters

Monday 19092016

 

Activation –

 

3 x

30 Sec KB Arm Bar Each Side

10 Good Mornings Empty Bar

20 Deadbugs

 

Focus –

 

Split Squat 5x10 EL

Stay at same load

 

Pull Ups 5x3

 

Conditioning –

 

4x2 Min AMRAP

30 Sec Rest Between

 

5 Power Cleans @ 50/35

5 Burpees

 

 

Tuesday 20092016

 

Activation –

 

5 MIns

Ladder Drills

Box Jump

Broad Jump

 

Focus –

 

10 Sets - Rest 45 Secs

Slam Ball @6kg Throw To Sprint

 

 

Conditioning –

 

7 Min Amrap

7 KB Snatches R Arm

7 KB Snatches L Arm

7 Pull Ups

 

 

Wednesday 21092016

Activation –

 

3 x

10 SA Bottom Up KB Press

10 Slam Balls 6/9

10 Wall Squats

 

Conditioning –

 

1 -

3x1 Min 30 Sec Rest

Run 200m AMRAP Burpees

 

2 -

3x2 Mins 30 Sec Rest AMRAP

90 Single Skips / 30 Du's

10 Step Ups

 

3 -

3x3 Mins 30 Sec Rest AMRAP

90 Single Skips / 30 Du's

10 Step Ups

10 Deadlifts @70/50

 

 

Thursday 22092016

 

Activation –

 

3 x

2 Wall Climbs

21-15-9

Scap Pull Ups

Scap Press Ups

 

Focus –

 

Handstand Progressions

 

Conditioning –

 

For time

100 KB swings

Every time you break

20 Walking Lunges

 

 

Friday 23092016

 

Activation –

 

2 x

1 Min Side Plank

1 Min Hang

1 Min Side Plank

1 Min Hollow Rocks

 

Focus –

 

Every 2 Mins for 10 Mins

10 Knee Raises

10 Sit Ups

 

Every 2 Mins for 10 Mins

3-5 Pull Ups

 

Conditioning –

 

10-8-6-4-2

KB Bicep Curls

Banded Tricep Pull Downs

Press Ups