Week 39

 

Monday 26092016

 

Activation –

 

In pairs

Banded lunges

Russian twists

 

Focus -

 

6 Rounds - 3 Each Arm

100m Each

SA Farmers Walk

SA Waiters Walk

@24/20

 

Conditioning –

 

25-20-15-10-5

Slam Balls

10-20-30-40-50

DU's

 

 

Tuesday 27092016

 

Activation –

 

3x

30 Sec KB Arm Bar

10 Press Ups

10 KB RDL

 

Focus –

 

In 20 Mins

5x5 Floor Press

Increase load over sets

Superset With

5x10 Front Rack Bulgarian Split Squat EL

 

Conditioning -

 

For 10 Mins

45 secs on 15 secs off

AMRAP

Hang Power Cleans @40/25

Box Jumps @30/24

 

 

Wednesday 28092016

 

Activation –

 

Snatch Progressions

 

Focus –

 

Snatch

In 10 mins Build to heavy single + 1 OHS

Then

3x3 Snatch Pull @ heavy single +10%

 

Conditioning –

 

12 Min

Run 100m

6 Power Snatches at @45/30

 

 

Thursday 29092016

 

Activation –

 

Full body flow warm up

 

Focus –

 

Every 4 Mins x 4

Row 500m

20 KB Swings @28/20

10 Chest to bar pull ups

 

Every 4 Mins x 4

Run 400m

25 Double KB Thrusters

 

 

Friday 30092016

 

Activation –

 

3 x

10 Good Mornings

21-15-9

Scap Pulls Up

Wall squats

 

Focus –

 

20 Mins

Rowing Technique

 

Conditioning –

 

In pairs

500m each @ 24 strokes per min

500m each @ 26 strokes per min

500m each @ 28 strokes per min

500m each @ 28 +