Week 18

Tuesday 02052017

 

Activation -

3x

10 Lying Hip Thrusts @40/30

10 Standing Glute Abduction EL

10 Hollow Rocks

 

Focus -

Deadlift – 65%x5, 75%x5, 85%x5+

 

Accessory -

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

 

Conditioning -

I Go You Go

10 Min Amrap

10 Wall Ball

5 Burpees

50ft Box Push - Width Ways 

 

Wednesday 03052017

 

Activation -

Barbell Warm Up

 

Focus -

8 Mins To Build to 75%

Then

EMOM 10

2 Power Clean + 1 Jerk

@75%

 

Conditioning -

Sale Sharks

Row for metres

30 sec on 30 sec off x 6

 

Thursday 04052017

 

Activation -

2 x

50ft KB SA Front Rack Carry L

30 Sec Arm Bar L

5 Push Press

50ft KB SA Front Rack Carry R

30 Sec Arm Bar R

5 Push Press

 

Focus -

Floor Press – 65%x5, 75%x5, 85%x5+

 

Accessory -

SA Bottom up KB Carry

3x 55ft Each Arm

Rest 1 min between

 

Conditioning -

KB Complex

2,4,6,8,10,8,6,4,2

Double KB

Bent Over Row

KB Clean

KB Push Press 

 

Friday 050052017 

 

Activation -

3 x 2 min Rest 1 Min

30 Shoulder Taps

AMRAP Russian Twists @9/6

 

Focus -

10 Mins Turkish Get Ups

No Drop

Each Drop Accumulate 10 Burpees

 

Accessory -

3x

20 Weighted Double Dead Bugs

 

Conditioning -

I Go You Go

12 Min Amrap

Run 100m

10 Burpees

Each Round Is A Sprint