Week 1

Tuesday 03012016

 

Activation -

3x

10 Wall Squats

10 KB Swings

 

Focus -

2 Turkish Get Ups

Deadlift

10 Mins To Find Heavy Single

Then 6x2 @80%

 

Accessory -

3 x 10 SL RDL with barbell

3x 20 Hollow Rocks

 

Conditioning -

5 Rounds

Run 100m

15 Ball Slams

 

Activation - 

Barbell warm up -1 x Empty Bar - 1 x @40/25

2 x 5 Front Squats

2 x 5 Back Squat

2 x 5 High Hang Clean

2 x 5 Hang Clean

 

Conditioning - 

Hang Clean

In 10 Mins

Build to max Hang Clean

Then EMOM 10

2 Hang Clean at 75%

 

Conditioning -

27-21-15-9

KB Swing

Toes To Bar

Box Jumps Overs

 

Thursday 05012016

 

Activation - 

3 x

Row 200m

10 Fwd Lunge/10 Rev Lunge/10 Lat Lunges

20 Deadbugs

 

Focus -

EMOM 14 Mins

1 - 15 Burpees

2 - 10 KB Snatch, 30 Du's

Rest 5 Mins

EMOM 14 Mins

1 - 3 Bar MU + 5 HSPU

2 - Cal Row 15/12

 

Friday 06012017

 

Activation - 

3 x

30 Sec Handstand Shoulder Taps

30ft Broad Jump

60ft KB Front Rack Carry

 

Focus - 

Push Press

10 Mins To Find Heavy Single

The 6x2 @80%

 

Accessory -

3 x

10 SA KB Press EA

10 Hanging Hip Taps

 

Conditioning - 

6 Min Time Cap

2,4,6,8,10,8,6,4,2,4,6,8,10

GTOH

Weighted Sit Ups