Week 41

 

Monday 10102016

 

Activation –

 

3 x

30 Sec KB Arm Bar Each Side

10 Band Pull Aparts

10 Wall Squats

 

Focus –

 

10 Rounds

 

Min 0-1

12 Double Kb push press

@24/16

 

Min 1-2

50 Du's

 

Min 2-3

15 Box Jump Overs

 

 

Tuesday 11102016

 

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 +

 

 

Wednesday 12102016

 

Activation –

 

Performace

 

3 x

10 Kneeling dead bugs

Back Burners 10 Sec each position

 

Focus –

 

Every 2 mins For 10 mins

10 Ball Slams

10 Back Extensions

 

Every 2 Mins for 10 mins

15 plank walk outs

 

Conditioning –

 

15 Min AMRAP

20 SA OH Lunge @ 20/16

Run 100m

15 Toes to bar

 

 

Thursday 13102016

 

Activation –

 

3 x

10 scap press ups

5 SL RDL each leg

30 sec side plank each side

 

Focus –

 

In 20 Mins

5x5 Floor Press

Increase load over sets

Add 2.5-5kg from week 39

 

10 KB Step Ups @24/16

 

Conditioning -

 

10-1 @ 70/50

Bent over row curl grip

2-3 inch Deficit Press Ups

Hollow Rocks

 

 

Friday 14102016

 

Activation –

 

3 x

10 Good Mornings @40/30

10 Front Squats @40/30

3 Broad Jumps

 

Focus –

 

In 8 mins find max complex

1 Power Clean + 1 Hang Power Clean

Rest 2 Mins

EMOM 10 Mins

1 Power Clean + 2 HPC @75% Above

 

Conditioning –

 

In 2 mins AMRAP

10 KB Swings

5 Burpees

 

Rest 30 Seconds

 

In 2 mins AMRAP

10 Goblet Squats

5 Burpees

 

Rest 30 Seconds

 

In 2 mins AMRAP

10 KB Swings

5 Burpees