Week 40

Monday 03102016

 

Activation –

 

3 x

30 Sec Shoulder taps

1 Length Bear Crawl

10 Bottom Up KB Press EA

 

Focus –

 

20 Mins

Ring Skills

Bar Muscle Ups

 

Conditioning –

 

3 Rounds

Run 100m

12 Strict Double KB Press

12 Band Pull Aparts

Back Burner 10 Sec Hold Each Position

 

 

Tuesday 04102016

 

Activation –

 

3 x

10 Good Morning @40/30

10 KB OH Lunges EA

10 Hollow Rocks

 

Focus –

 

5 x

1 Min Weighted Chinese Plank

12 Toes To Bar - Unbroken

 

Conditioning –

 

7 Min Window

150 Ball Slams

 

 

Wednesday 05102016

 

Activation –

 

In Pairs

20 Banded Lunges EL

30 Sec banded plank

 

Focus –

 

Rear Leg Raised Split Squat 5x5 EL

Increase load each set

Increase load by 5kg

 

Weighted Pull Ups 5x5

 

Conditioning –

 

10 min Amrap

10 Double KB Step Ups @20/12

10 Pull Ups

50 Du's

 

 

Thursday 06102016

 

Activation –

 

Lateral Balance Work

 

Focus –

 

10 Sets - Rest 45 Secs

Slam Ball @9kg Throw To Sprint

 

 

Conditioning –

 

3x3 Min Amrap

1 Min rest between each

15 KB swings @32/20

10 Box Jump Overs

3 Bar Muscle ups

 

 

Friday 07102016

 

Activation –

 

3 x

10 Front rack lunges

10 Strict press

10 Dead bugs

Focus -

 

For 24 Mins

 

Even Mins

 

Amrap

3 Power Cleans @80/50

6 Press Ups

9 Squats

 

Odd Mins

 

14 Burpees