Week 43

 

Monday 24102016

 

Activation –

 

3 x

10 Shoulder opener @1.25/2.5kg

Back Burner

5 Partner Ball Slams Throw

 

Focus –

 

5x5 Strict Press

Loaded Lunge

10 EL Front Foot Raised Lunge

@20/15

 

Conditioning -

 

4 Rounds

14 Double KB Push Press - Alternate Arms

12 Front Rack Walking Lunge

14 Calf Raises

Must be unbroken to count. Accumulate 200m run if you brake

 

 

Tuesday 25102016

 

Activation –

 

3 x

10 RDL @60/40

5 Front Squat 2 sec Pause

5 Bent Over Row

Add load each set to get to 60/40

Start at empty bar 40/30

 

Focus -

Every 2 Mins x 6 Sets

1 x 3 Pos Clean

1 Jerk

 

Build load over sets

DO NOT MAX OUT

 

Conditioning –

 

Every 2.30 Mins for 15 Mins

Row 250

3 Bar Muscle Ups

6 Press Ups

 

 

Wednesday 26102016

 

Activation –

 

3 x

5 KB Bottom up squat to press EA

10 band pull aparts

30 lunges

 

Focus –

 

2.30 on 1.30 off x 8

4 of each, alternating AMRAP

 

1 -

Run 400m

15 T2B

 

2 -

10 Thrusters @45/30

15 KB Swings

10 Box Jump Over’s

 

 

Thursday 27102016

 

Activation –

 

3 x

10 KB Swings

5 KB bent over row each arm

10 Box Jumps

 

Focus –

 

10 Mins

Rowing Technique/Warm Up

 

Conditioning –

 

In pairs

500m each @ 24 strokes per min

500m each @ 26 strokes per min

500m each @ 28 strokes per min

500m each @ 28 +

500m each @ 26 strokes per min

500m each @ 28 +

 

 

Friday 28102016

 

Activation –

 

5 Mins

3 Cones

 

Focus –

 

Re Cap Turkish get Ups

 

10 Mins TGU

Rest 2 mins

3x 10 Windmill Each Side

 

Conditioning-

 

OMEM 12

1 - 30 Sec side plank each side

2 - 10 Strict T2B

3 - 45 Sec Plank Extension

4 - 20 Slam Ball