Week 9

Monday 27022017

 

 

Activation - 

 

3 x 

5 Bottom Up KB Press EA

10 Back Extensions

 

Focus - 

 

Floor Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

3 x 

12 Face Pulls

1 Back Burner

 

Conditioning -  

 

In Pairs 

15 mins Max Distance Row

20-22 strokes per min

 

 

Tuesday 28022017

 

 

Activation - 

 

3 x

10 Ball Slams

10 Plyo Lunges

 

Focus - 

 

6 Sets

1 Loaded Seated Vertical Jump

Into

2 Box Jump @30/24

Into

3 Broad Jump

 

Accessory - 

 

N/A

 

Conditioning -  

 

5x200m Run

 

 

Wednesday 01032017

 

 

Activation - 

 

3 x 

10 Wall Squats

30 Lunges - fwd/bck/lat

10 KB Swings

 

Focus - 

 

Squat - 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Romanian Deadlift – 8,6,6

Add 5kg from last week 

 

Conditioning -  

 

7 Mins Max Burpees

 

 

Thursday 02032017

 

 

Activation -

 

Ladder Drills 

Running Drills

 

Focus - 

 

5 x  

Row 400m 

Run 400m

 

Rest 3 Mins Between Sets

 

 

Friday 03032017

 

 

Activation - 

 

5 Min Emom

2 Wall Climbs

 

Focus - 

 

Press – 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Floor Press – 40%x5, 50%x5, 60%x5

 

Conditioning -  

 

5 Rounds

10 KB Swings @24/16

11 Box Jumps

12 STOH @40/25