Week 21

Monday 22052017 

 

Activation - 

 

3 x 

55ft Bottom Up KB Walk 

10 Banded Shoulder Rotation 

 

Focus - 

 

Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Floor Press – 65%x5, 75%x5, 85%x5

 

Between each set 5 pull ups or 10 RR

 

Conditioning -  

 

EMOM 15

1 - 10 Push Press @40/25

2 - 20 Sit Ups 

3 - 8-10 Pull Ups / Ring Rows

 

Tuesday 23052017 

 

Activation - 

 

5 Mins

3 Box Jumps 

3 Broad Jumps 

Walk Back and Repeat 

 

Focus - 

 

8 x 

5 Slam Balls 

50ft Box Push Sprint

100m Recvoery Run

Rest 2-3m 

Must be all out effort

 

Conditioning -  

 

For ttime 

Row 500m 

Rest 4 Mins 

Row 500m 

 

 

Wednesday 24052017 

 

Activation - 

 

3 x 

10 Walking Good Mornings

5 Broad Jumps 

 

Focus - 

 

Deadlift – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

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

 

Conditioning -  

 

Every 2.30x5

30 Du's/60SS

AMRAP KB Swings

 

Thursday 25052017 

 

Focus - 

 

5 Rounds 

Run 400m 

24 KB Snatch

14 Burpees Box Step Overs

Rest 1 Min

 

Friday 26052017 

 

Activation - 

 

5 x

5-10 Press Ups 

10 Band Pull Aparts 

10 Dead Bugs 

 

Focus - 

 

Floor Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

3 Sets 

10 SA KB Seated Press EA

20 Hollow Rocks 

 

Conditioning -  

 

4 Rounds Form 

12 Barbell Curls 

12 Skull Crushers - Barbell or KB 

12 Strict Ring Rows 

Run 100m