Week 11

Monday 13032017 

 

Activation - 

 

2 x 50ft SA OH Lunge Walk EA

2 x 50ft KB Death March

 

Focus - 

 

Squat – 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Romanian Deadlift – 5,5,5

 

Conditioning -  

 

4 Min Amrap 

6 KB Swings

6 Down Ups

 

 

Tuesday 14032017 

 

Activation - 

 

3 x 

10 Slam Balls 

10 Russian Twists

Run 100m 

 

Focus - 

 

10 x 

55ft Box Push

Fast As You Can Go

Rest 90 Secs

 

Accessory - 

 

NA

 

Conditioning -  

 

In Pairs 

12 x 30 Sec on 30 Sec Off

Row For max meters

 

Wednesday 15032017

 

Activation - 

 

3 x 

20 Plank Shoulder Taps 

12 Good Mornings

 

Focus - 

 

Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

Floor Press – 50%x10, 60%x10, 70%x10

 

Conditioning -  

 

Every 2 Mins x 7

12 KB STOH @12/8

Run 100m 

 

Thursday 16032017 

 

Activation - 

 

3 x 

2 Wall Climbs

10 Scap Pull Ups

 

Focus - 

 

In Pairs 

10 Min Amrap 

5 Pull Ups / Ring Rows

7 Press Ups 

9 Squats 

 

In 10 Mins 

Max Distance Row In Pairs

 

In Pairs 

10 Min Amrap 

5 Pull Ups 

7 Press Ups 

9 Squats 

 

 

Friday 170302017

 

Activation - 

 

3 x 

20 KB Swings

15 Goblet Squats 

10 Back Extensions

 

Focus - 

 

Deadlift – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

Front Squat - 50%x10, 60%x10, 70%x10

 

Conditioning -  

 

3 x 

50 Ft Death March 

20 Hollow Rocks