Week 51

Monday 19122016

 

Activation - 

 

3 x 

10 RDL

10 Hollow Rocks

10 Side Lying Leg Raises EL

 

Focus -

 

Deadlift 

In 12 Mins Find Heavy 3

Then 

5x3@75%

 

Accessory - 

 

3 x 12 KB Swings

3 x 12 Back Extensions

 

Conditioning - 

 

6 MIns

Max Burpees

 

 

Tuesday 20122016

 

Activation - 

 

2 x 

1 Min Plank Rotation Walks

45 Side Side Plank Dips ES

 

Focus -

 

10-9-8-7....1

Toes To Bar

Russian Twists

Run 100m With Slam Ball

 

Conditioning - 

 

200 Walking Lunges

 

 

Wednesday 21122016

 

Activation - 

 

3 x

30 Sec Arm Bar

10 Scap Pull Ups

10 Scap Press Ups In Plank

 

Focus -

 

Push Press

In 12 Mins Find Heavy 3

Then 

5x3@75%

 

Accessory - 

 

3 x 12 KB Floor Press 

3 x 12 KB Curls

 

Conditioning - 

 

In Pairs I Go You Go x 4 Each 

In 90 Sec

18/15 Cal Row

ME Ball Slam

 

 

Thursday 22122016

 

Activation - 

 

Barbell Warm Up

 

Focus - 

 

EMOM 5

5 Power Cleans @75%

EMOM 5

3 Power Cleans @80%

EMOM 5

1 Power Clean @ 85%

 

Conditioning - 

 

Every 3 Mins x 3

25 KB Snatch @20/16

100 Double Unders

 

 

Friday 23122016

 

Activation - 

 

3 x 

10 Good Mornings

10 Barbell Latteral Lunges

20 Sit Ups

 

Focus - 

 

Every 5 Mins x 3

 

22 Deadlifts @80/50

22 Wall Balls

Run 300m

 

Rest 5 Mins

 

Every 5 Mins x 3

 

16 OH Lunge

5 Bar Muscle Ups

16 OH Lunges

21 Burpee Plate jumps