Week 16 - Deload

Monday 17042017

 

Activation -

 

3 x

100 Single Skips

20 Reverse Lunges

20 Dead Bugs

 

Focus -

In Paris

Pyramind Kelly

Run 1200m

75 Wall Balls

75 Box Jumps

Run 800m

50 Wall Balls

50 Box Jumps

Run 400m

25 Wall Balls

25 Box Jumps 

 

Tuesday 18042017 

 

Activation -

3 x

30 Sec Handstand Hold

5 Strict Pull Ups

20 Hollow Rocks

 

Focus -

Press – 40%x5, 50%x5, 60%x5

 

Accessory -

Floor Press – 40%x5, 50%x5, 60%x5

 

Conditioning -

Work 4 mins rest 1 mins x 3

8 Pull Ups

12 Press Ups

24 KB Swings 

 

Wednesday 19042017

 

Activation -

Barbell Warm Up

 

Focus -

8 Mins To Build to 70%

Then

EMOM 10

2 Power Clean + 1 Jerk

@70%

 

Accessory -

5 x 2

Clean and Jerk at 40%

Pause In each posititon

 

Conditioning -

21-15-9

Power Clean

Bar Hop Burpees

@40/25

 

Thursday 20042017 

 

Activation -

5 Min Amrap

10 KB Swings

10 KB Goblet Revers Lunges

1 TGU Each Arm

 

Focus -

Deadlift - 40%x5, 50%x5, 60%x5

 

Accessory -

Front Squat - 40%x5, 50%x5, 60%x5

 

Conditioning -

5 Rounds

10 Deadlifts at BW

15 Box Jump Overs

Rest 45 Seconds 

 

Friday 21042017 

 

Activation -

3 x

45 Sec Side Plank

10 Banded Plank Pull Throughs

10 Pairs Twisting Ball Throw Burpee

 

Focus -

2,4,6,8,10

Windmill Each Arm

30 Sec Hollow Hold

20 Sec Chin Over The Bar Hold

 

Conditioning -

Tabata

1 - Goblet Squat Hold

2 - Sit Ups