Tuesday 03012016

 

Activation -

3x

10 Wall Squats

10 KB Swings

2 Turkish Get Ups

 

Focus - 

Deadlift

10 Mins To Find Heavy Single

Then 6x2 @80%

 

Accessory -

3 x 10 SL KB RDL

3x 20 Hollow Rocks

 

Conditioning -

5 Rounds

Run 100m

15 Ball Slams

 

Wednesday 04012016

 

Activation - 

Barbell warm up - Empty Bar

2 x 5 Front Squats

2 x 5 Back Squat

2 x 5 High Hang Clean

2 x 5 Hang Clean

 

Focus -

Hang Clean

In 10 Mins

Build to 70% Max Clean

Then EMOM 10

1 Hang Clean at 70%

 

Conditioning - 

27-21-15-9

KB Swing

Knee Raises

Step Ups

 

Thursday 05012016

 

Activation - 

3 x

Row 200m

10 Fwd Lunge/10 Rev Lunge/10 Lat Lunges

20 Deadbugs

 

Focus - 

EMOM 14 Mins

1 - 15 Burpees

2 - 10 KB Snatch, 40 SS

Rest 5 Mins

EMOM 14 Mins

1 - 10 Pull Ups, 1 Wall Climb

2 - Cal Row 12/10

 

Friday 06012017

 

Activation - 

3 x

30 Sec Handstand Hold

30ft Broad Jump

60ft KB Front Rack Carry

 

Focus -

Push Press

10 Mins To Find Heavy Single

The 6x2 @80%

 

Accessory -

3 x

10 SA KB Press EA

10 Hanging Hip Taps/Pike Toe Taps

 

Conditioning - 

6 Min Time Cap

2,4,6,8,10,8,6,4,2,4,6,8,10

GTOH

Weighted Sit Ups