Week 8

Monday 20022017

 

Activation - 

 

3 x 

15 Hip Bridges

10 Scap Pull Ups

10 Scap Push Ups

 

Focus - 

 

EMOM 30

1 - 12/9 Cal Row

2 - 8 C2B Pull Ups + 5 Burpees

3 - 30 Du's

 

Tuesday 2102207

 

Activation - 

 

5 Mins

Turkish Get Ups

Light Load, Movement Focused

 

Focus - 

 

Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Floor Press – 65%x5, 75%x5, 85%x5

 

Conditioning -  

 

5 Rounds

10 KB Push Press

20 KB Suitcase Carry Lunges

30 Sit Ups

 

If the KBs Drop 10 Burpees

 

Wednesday 22022017

 

Activation - 

 

Barbell Warm Up

 

Focus - 

 

20 Mins to build to 

 

1 PC + 1 Clean + 1 Jerk

Can Be Split or Push Jerk

 

Accessory - 

 

NA

 

Conditioning -  

 

21-15-9

Power Cleans 

Burpees Over The Bar

 

Thursday 23022017

 

Activation - 

 

3 x 

10 Good Mornings @20/15

5 Pull Ups/10 Ring Rows

30ft Bear Crawl

 

Focus - 

 

Deadlift – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Front Squat- 65%x5, 75%x5, 85%x5

 

Conditioning -  

 

EMOM 10

10 KB swings

8 Step Ups

 

Friday 24022017

 

Activation - 

 

3 x 

10 Russin Twists

45 Sec Plank Band Pull Through ES

 

Focus - 

 

5 x

10 Barbell Roll Outs

30 Sec KB/Ring L Sit

Run 200m

 

Accessory - 

 

NA

 

Conditioning -  

 

In Pairs

12 Min Amrap

30ft Box Push

30 FT OH KB Carry