Week 5

 

Monday 30012016

 

Activation - 

 

3 x 

30 Sec KB Arm Bar EA

2 Wall Climbs

12 Plyo Lunges

 

Focus - 

 

Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

Floor Press

50%x10, 60%x10, 70%x10

 

Conditioning -  

 

Every 2 Mins For 10 Mins

3 Bar Muscle Ups

20 KB SDHP @32/24

10 Burpees

 

 

Tuesday 31012016

 

Activation - 

 

Ladder Drills 

3 Cones

Ladder Drills 

 

Focus - 

 

Contrast Sprints

6 x 

30ft Box Push

Rest 30 Seconds 

Sprint 30ft

Rest 2mins minimum

 

Accessory - 

 

NA

 

Conditioning -  

 

3 Rounds

40 secs on 20 Secs Rotate Between

Slam Balls

Row for Cals

Russian Twists

Down Ups

 

 

Wednesday 01022016

 

Activation - 

 

3 x 

10 Good Mornings @40/25

5 Pull Ups/10 Ring Rows

30ft Bear Crawl

 

Focus - 

 

Deadlift – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

Fronat Squat

50%x10, 60%x10, 70%x10

 

Conditioning -  

 

For Form

27-21-15-9

KB Swings @32/20

15-12-9-6

Strict Toes To Bar

 

 

Thursday 02022016

 

Activation - 

 

Pizza Game

 

Focus - 

 

10 x 

2 Mins Row For Cals

1 Min AMRAP Alternate Between

1 - Push Press @50/35

2 - Burpee Bar Hops

1 Min Rest

 

 

Friday 03022016

 

Activation - 

 

3 x 

5 Bottom Up KB Press EA

10 Back Extensions

 

Focus - 

 

Floor Press - 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

3 x 5

Wall Climbs

Rest 2 Mins Between

 

Conditioning -  

 

In Pairs IGYG 10 Minn Amrap

10 KB Plank Rows

10 KB Shrugs

10 KB Press Ups