Week 49

 

Monday 05122016

 

Activation - 

 

3 x 

20 Latteral Lunge

10 Deadbugs

10 Squat Jumps

 

Focus - 

 

Back Squat

12 Mins To Find Heavy 5

Then 5x4@70%

 

Accessory - 

 

3x20

KB Step Ups @20/16

 

Conditioning - 

 

5 Min AMRAP

Burpee Ball Slam

 

 

Tuesday 06122016

 

Activation - 

 

2 x rest 10 sec between each movement. One round bar, one loaded

5 Muscle Clean 

5 High Hang Power Clean

5 High Hang Clean

5 Hang Clean

 

Focus - 

 

10 Mins to build to a heavy HHPC

EMOM 10

3 HHPC @65% of above

 

Conditioning - 

 

‘Sprint Helen’

 

3 Rounds

Run 100

21 KB American Swings @24/16

12 Chest To Bar Pull Ups

 

 

Wednesday 07122016

 

Activation - 

 

3 x 

2 Widths Bear Crawl

2 Widths Walking Lunge

2 Widths Broad Jump

 

Focus -

 

4 Rounds - 1 Min To Complete

1 - 15/12 Cal Row

2 - 12 Toes To Bar

3 - 15 Ball Over Shoulder

4 - 12 HSPU

5 - 60ft Box Push

6 - Rest

 

 

Thursday 08122016

 

Activation - 

 

3 x 

10 KB Swings

10 KB Lunges

10 Back Extension

 

Focus - 

 

Deadlift

12 Mins To Find Heavy 5

Then 5x4@70%

 

Accessory -

 

3 x 12 Good Mornings @60/40

3 x 3 Box Jumps @30/24

 

Conditioning - 

 

42 - SS/Du’s

21 - KB Snatch @20/16

15 - Sit Ups

 

30 - SS/Du’s

15 - KB Snatch 

12 - Sit Ups

 

15 - Du’s

12 - KB Snatch

9 - Sit Ups

 

 

Friday 09122016

 

Activation - 

 

3 x 

15 Hip Bridge

45 Sec Side Plank ES

 

Focus - 

 

Every 2 Mins for 20 mins

1 - 1 Min Chinese Plank @20/15

2 - 15-20 Hollow Rocks

 

Conditioning - 

 

In Pairs I Go You Go

10x10 Russian Twists Each

@9/6 Slam Ball

 

Finisher- 

 

4 Mins Prowler