Week 6

Monday 06022017

 

Activation - 

 

3 x

10 Goblet Squats

10 Hollow Rocks

10 Back Extensions

 

Focus - 

 

NA

 

Accessory - 

 

NA

 

Conditioning -  

 

30 Min EMOM

1 - Row 12/9 Cals

2 - 8 Burpee Box Jump Overs

3 - 16 KB Snatches

 

Tuesday 07022017

 

Activation - 

 

3 x 

10 Wall Squats

30 Lunges - fwd/bck/lat

10 KB Swings

 

Focus - 

 

Back Squat - 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

Romanian Deadlift

3 x 10 Build Load

 

Conditioning -  

 

4 x 

30 KB Swings

20 Russian Twists

10 Sit Ups

 

Wednesday 08022017

 

Activation - 

 

Barbell Warm Up

 

 

 

 

Focus - 

 

20 Mins to build to 

 

2 Cleans + 1 Jerk

Can be power or full

Can Be Split or Push Jerk

 

Accessory - 

 

NA

 

Conditioning -  

 

Chief'

3 Rounds

3 Min Amrap

3 Power Cleans @50/30

6 Press Ups

9 Squats 

 

Thursday 09022017

 

Activation - 

 

5 Mins

Turkish Get Ups

Light Load, Movement Focused

 

Focus - 

 

Press – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Floor Press – 60%x8, 70%x8, 80%x6

 

Conditioning -  

 

5 Rounds - For Form

10 Alternating KB Press

5 Chin Ups/ 10 RR - 2 Sec Hold 

15 Hollow Rocks 

Run 100m 

 

Friday 10022017

 

Activation - 

 

2 x 

45 Sec Side Plank L

1 Min Plank

45 Sec Side Plank R

 

Focus - 

 

20 on 20 off x 8

 

Chin Over ar Hold

Hollow Hold

 

Accessory - 

 

NA

 

Conditioning -  

 

In Pairs

5x3 Min 

Row for Max Cals

 

Aim is to stay consistent