Week 12

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Monday 20032017

 

Activation - 

 

Team Burpee Ladder

 

Focus - 

 

Eva - 40 Min TC

5 Rounds

Run 800m

30 KB Swings

30 Pull Ups

 

Tuesday 21032017

 

Activation - 

 

3 x

1 Min Smack Game

30 Sec Handstand Hold

 

Focus - 

 

Floor Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

EMOM 7

2 Wall Climb

 

Conditioning -  

 

10 Min Amrap 

 

10 Back Extension Flys @ 1.25 or 2.5kg

10 Barbell Curls @20/15

10 Barbell of KB Skull Crushers

 

Wednesday 22032017

 

Activation - 

 

Barbell Warm Up 

Pause Variations 

 

Focus - 

 

10 Mins To Build To 

Power Clean and Power Jerk 

2 Sec Pause in clean and jerk

 

Accessory - 

 

10 Min EMOM 

2 Power Clean + 1 Jerk @75%

2 Sec Pause in the jerk 

 

Conditioning -  

 

7 Min Amrap 

42 DU's/84 SS

7 Hand Release Push Ups 

14 KB Snatches

 

Thursday 23032017

 

Activation - 

 

3 Mins Breathing Patterning

Foot Work Drils 

Glute Band Walks 

 

Focus - 

 

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

 

Accessory - 

 

Romanian Deadlift -10, 10, 10

 

Conditioning -  

 

4 Rounds

20 Front Rack KB Lunges

20 Burpees

 

 

Friday 24032017 

 

Activation - 

 

3 x 

1 Min Pairs Hand Ball 

50ft Wheel Barrow Walk 

 

Focus - 

 

5 x

15 Barbell Window Wipers

1 Min Chinese Plank

 

Accessory - 

 

30 Med Ball Dead Bugs

 

Conditioning -  

 

8 Min Amrap 

Run 100m 

2 Wall Climbs