Week 38 Performance

Monday 19092016

 

Activation –

 

3 x

30 Sec KB Arm Bar Each Side

10 Good Mornings Empty Bar

20 Deadbugs

 

Focus –

 

Split Squat 5 x 10 EL

Increase Load Each Set

 

Superset With

 

Weighted Pul Ups 5x5

 

Conditioning –

 

4x2 Min AMRAP

30 Sec Rest Between

 

5 Squat Cleans @60/40

5 Bar Jump Burpees

 

 

Tuesday 20092016

 

Activation –

 

5 MIns

Ladder Drills

Box Jump

Broad Jump

 

Focus –

 

10 Sets - Rest 45 Secs

Slam Ball @9kg Throw To Sprint

 

Conditioning –

 

7 Min Amrap

7 KB Snatches R Arm

7 KB Snatches L Arm

3 Bar Muscle Ups

 

 

Wednesday 21092016

 

Activation –

 

3 x

10 SA Bottom Up KB Press

10 Slam Balls 6/9

10 Wall Squats

 

Conditioning –

 

1 -

3x1 Min 30 Sec Rest

Run 200m AMRAP Burpees

 

2 -

3x2 Mins 30 Sec Rest AMRAP

50 Du's

10 Box Jumps

 

3 -

3x3 Mins 30 Sec Rest AMRAP

50 Du's

10 Box Jumps

10 Deadlifts @100/70

 

 

Thursday 22092016

 

Activation –

 

3 x

2 Wall Climbs

21-15-9

Scap Pull Ups

Scap Press Ups

 

Focus –

 

Every 2 Mins for 16 Mins

5 Handstand Push Ups

 

Conditioning –

 

For time

150 KB swings

Every time you break

20 KB Lunges

 

Friday 23092016

 

Activation –

 

2 x

1 Min Side Plank

1 Min Hanging Knee Raise

1 Min Side Plank

1 Min Hollow Rocks

 

Focus –

 

Every 2 Mins for 10 Mins

10 Toes to bar

 

Every 2 Mins for 10 Mins

5-10 Chest To Bar Pull Ups

 

Conditioning –

 

10-8-6-4-2

Bicep Curls at 35/20

Ring Dips

Diamond Press Ups