Week 13

Monday 27032017 

 

Activation - 

 

3x 

10 KB Arm Bar Press

20 Plank Shoulder Taps

2x Clock Lunge

 

Focus - 

 

Press – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Floor Press – 60%x8, 70%x8, 80%x6

 

Conditioning -  

 

12 Min Amrap 

8 Thrusters @ 40/30

16 Sit Ups 

32 Du's/64 SS

 

 

Tuesday 28032017 

 

Activation - 

 

Cone Reaction Game 

6 Rounds 

Each Loss Is 10 Burpees

 

Focus - 

 

10 x 

55ft Box Push

Fast As You Can Go

Rest 90 Secs

Add Small Load, must still be a sprint

 

Conditioning -  

 

5 x 400m

 

Wednesday 29032017 

 

Activation - 

 

3 x

10 Good Mornings 

30 Sec Hollow Hold

100 m @80% Effort

 

Focus - 

 

Deadlift - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Front Squat - 60%x8, 70%x8, 80%x6

 

Conditioning -  

 

In Pairs 10 Min AMRAP

Row 1000m 

50 Double KB Cleans 

30 Pull Ups 

 

Thursday 30032017 

 

Activation - 

 

3 x

Run 100m 

10 Wall Squats 

50ft Bear Crawl

 

Focus - 

 

In Pairs 

30 Min Max Distance Row 

Swop Rower After Every 2 Rds Of

10 Wall Balls 

10 Burpee Box Jumps Overs

 

Friday 31032017 

 

Activation - 

 

3 x 

10 Theraband Ext Rotation

25ft Glute Band Walk 

10 Theraband Back Extensions 

 

Focus - 

 

Floor Press - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

5x4 

 

Wall Climb

 

Conditioning -  

 

Every 2 Mins For 10 Mins

5 Srict Pull Ups 

10 SHDP 

15 Burpees