Week 45

 

Monday 07112016

 

Activation - 

 

2 x 

10 SA OH Lunge L

15 Min Inch Worms

10 SAOH Lunge R

 

Focus -

 

Bar Muscle Up Technique

 

Conditioning - 

 

In Pairs

15 Mins Max Distance Row

Only row 250 sprints at a time

 

Tuesday 08112016

 

Activation - 

 

2 x 

1 min SL SA Alternating Plank

30 Side Plank Pulses ES

 

Focus - 

 

5 Rounds

1 Min Weighted Chinese Plank

10 Toes To Bar - Unbroken

 

Conditioning - 

 

15-12-9 @16/12

KB Goblet Squats

KB SA Push Press

KB Calf Raises

Run 200m

Each Round Must Be Unbroken

 

Wednesday 09112016

 

Activation - 

 

3 x 

20 Side Lying Leg Raises

30 Sec Arm Bar EA

5 KB Curl To Bottom Up Press EA

 

Focus - 

 

Push Press 

10 Mins 3rm For the Day

Every 2 Mins for 10 Mins

10 KB Step Ups @20/12

 

Conditioning - 

 

10 Mins For Form

4 Chest To Bar Pull Ups

8 Deficit Press Ups

12 Barbell Curls @30/20

 

Thursday 10112016

 

Activation -

 

3 x

10 RDL

5 Hang Power Cleans

3 Broad Jumps

 

Focus - 

 

8 MIns Build To Heavy Clean

Then

8 Min Emom

3 Pos Clean 

@70% Above

 

Conditioning - 

 

In 3 Mins 

Run 300m

Amrap Burpee Box Jump Overs

Rest 1 Min

In 3 Mins 

Run 300m

Amrap Ball Slams 

 

Friday 11112016

 

Activation - 

 

3 x

10 Good Mornings - Build Load

1 Front Rack Lunges

Run 100m

 

Focus - 

 

EMOM 12

1 - 200m Run

2 - 5 Deadlift @120/70 + 20 Air squats

 

EMOM 12

1 - 12 KB Swings@32/24 + 3 BMU

2 - 250m Row

 

Cool Down - 

 

2 Min Couch Stretch EL

2 Min Hamstring Stretch EL