Week 47

Monday 21112016

 

Activation - 

 

3x 

10 RDL 

8 Front Squats

3 Push Press

3 Push/Split jerk

 

Focus - 

 

In 10 mins Build To Heavy Clean and Jerk

Rest 2 Mins

EMOM 8 

1 Clean + 1 Front Squat + 1 Jerk @70%

 

Conditioning - 

 

3 Rounds

7 Front Squats @70/50

14 Bar Facing Burpees

 

 

Tuesday 22112016

 

Activation - 

 

2x

10 Deadbugs

30 Sec Arm Bar EA

5 Bottom Up Press EA

Run 100m 

 

Focus - 

 

2 Rounds @20/16

 

20 Double KB Deadlifts

Run 300m 

20 Double KB STOH

Run 300m 

20 Goblet Squats 

Run 300m 

20 Reverse Burpees

Run 300m 

20 Chest To Bar Pull Ups

Run 300m 

20 Box Jump Overs

Run 300m 

20 Double Kb Swings

 

 

Wednesday 23112016

 

Activation -

 

3 x

2 Wall Climbs

30 Sec Handstand Hold

1 Min Hand Placement Work

30 Sec Side Plank ES

 

Focus - 

 

Handstand progressions

Hand Placement Drills 

 

Then

 

10 MIns For Max Distance

Handstand Walks 

 

Conditioning - 

 

10 Mins For Form

10 Ring Dips/Ring Press Ups

5 Chin Ups

Run 100m

 

 

Thursday 24112016

 

Activation - 

 

2 x 

10 Split Lunge KB Press EA

10 Palov Press ES

 

Focus - 

 

4 x

200m Farmers Carries EA @28-32/20

15 Toes To Bar

 

Conditioning - 

 

Accumulate 5 Mins In a Top Plank

Every Time You Break 

15 Toes To Bar

 

4 Mins Prowlers

 

 

Friday 25112016

 

Activation - 

 

3x 

30 Sec Passive hang

5 Static Inch Worm

10 Band Pull Aparts

 

Focus -

 

10 Mins To Find Heavy Push Jerk

Every 2 Mins x4

2 Push Jerk at 80%

 

Conditioning - 

 

21-15-9

Deadlifts @100/70

Handstand Push Ups