Week 34

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Monday 21082017 

 

Activation - 

 

5 Min EMOM

15 KB Swings 

Remaining Time Plank 

 

Focus - 

 

Deadlift – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

SA OH Lunge - 3x20 

Hollow Rocks - 3 x 15

 

Conditioning -  

 

In Pairs 11 Min Amrap 

Row 30 Cals 

30 Box Jump Overs 

30 Double KB Clean and Press 

 

Optional Finisher - 

 

2 x 

1 Min Side Plank ES

20 Face Pulls 

 

 

Tuesday 22082017 

 

Activation - 

 

Barbell Warm Up 

- Muscle Clean 

- High Hang Clean 

- Hang Clean 

 

Focus - 

 

In 8 MIns 

Build To A Heavy Power Clean

De Load The Bar

In 8 MIns 

Build To Max Squat Clean

 

Conditioning -  

 

EMOM 8

10 Burpees Over The Bar 

 

Optional Finisher - 

 

2 Min Couch Stretch ES

2 Min Calf Stretch ES

 

 

Wednesday 23082017 

 

Activation - 

 

3 x 

10 SA Ring Row EA

2 Wall Climbs 

 

Focus - 

 

Floor Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

High Ring Hold / Box High Hold 3x30 Sec

Band Pull Aparts 3x20

 

Conditioning -  

 

5 Rounds 

10 Push Press @40/25

11 KB swings 

12 Step Ups @24/20

 

Optional Finisher - 

 

2 x 

10 Back Extensions 

45 Sec KB Arm Bar EA

 

 

Thursday 24082017 

 

Focus - 

 

In Pairs - 34 Min Amrap 

 

Whilst One Runs 400 Meters

 

AMRAP 

50 Ft Box Push 

15 Ball Slams 

15 Weighted Sit Ups 

 

 

Friday 25082017 

 

Activation - 

 

3 x

10 Barbell Hip Bridge @40/30

30 Sec Side Plank 

 

 

Focus - 

 

Squat - 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Front Rack Weighted Step Ups 3x10 EL 

Back Extensions 3x20

 

Conditioning -  

 

Half Cindy 

5 Pull Ups 

10 Press Ups 

15 Squats

 

Optional Finisher - 

 

2 x 

1 Min Plank 

1 Min Glute Stretch ES