Week 42

 

Monday 17102016

 

Activation –

 

Lateral Balance Work

 

Focus –

 

10 Sets - Rest 45 Secs

Slam Ball @9kg Throw To Sprint

 

Conditioning –

 

I Go You Go

7 x 250m Row Each

These are all out efforts

No More than 5 sec drop off.

If so accumulate 5 burpees per sec

 

 

Tuesday 18102016

 

Activation –

 

3 x

5 KB Bottom up press EA

10 band pull apart

30 lunges

 

Focus –

 

12 Min Ladder

3,6,9,12,15 .....

Thruster @50/35

Pull Up

Run 100m

 

Rest 5 Mins

 

12 Min Ladder

5,10,15,20,25 ......

KB Swing @32-28/20

Burpee

Run 100

 

 

Wednesday 19102016

 

Activation –

 

3 x

30 Sec Handstand hold

45 Sec Passive Hang

1 Min plate plank walk

 

Focus –

 

Handstand Push Up Progressions

 

Then

 

OMEM 10

5-7 Kipping HSPU

or

3-5 Strict HSPU

 

Conditioning –

 

For Form 12 Min Amrap

10 Ring Dips

1 Round 21's

10 Strict T2B

 

 

Thursday 20102016

 

Activation –

 

In Pairs Complete

100m Bear Crawl

100m Wheel Barrow Walk

100m Bear Crawl

 

Focus –

 

1 min on 1 min off x 5

Med Ball Pommel Horse

 

Rest 2 mins

 

1 Min on 1 Min Off

ME T2B

Amrap Knee Raises

 

Conditioning –

 

 'Fat Annie'

100-80-60-40-20

Du's

50-40-30-20-10

Weighted Sit Ups @10/5

 

 

Friday 21102016

 

Activation –

 

3 x

20 Side lying leg raise each side

15 Scap pull ups

15 Hollow Rocks

 

Focus –

 

Rear Leg Raised Split Squat 5x5 EL

Increase load each set

Increase load by 5kg

 

Weighted Pul Ups 5x3

 

Conditioning -

 

2 Rounds

50 Push press @20kb//12kb

25 Burpees over the bar