Week 2

Monday 09012016

 

Activation - 

 

3 x 

10 Good Mornings

5 Front Squats

3 x High Hang/Hang/Full Clean

 

Focus - 

 

15 Mins To Find Max Clean

 

Then Every 30 Seconds for 10 MIns

1 Clean at 75%

 

Conditioning - 

 

In Pairs 10 Min TC

3 Rounds

50 Cal Row

150 DU's

30 Thrusters @16/12

 

 

Tuesday 10012016

 

Activation - 

 

2 x 

1 mIn Plank

45 sec Side Plank Pulse ES

1 Min Overhead BB Hold

 

Focus - 

 

6x 

100m Front Rack KB Carry

30ft Box Push

10 Box Jumps

 

Accessory - 

 

3x30 Hanginig Hip Touch

 

Conditioning - 

 

Go home and get ready to squat tomorrow

 

 

Wednesday 11012016

 

Activation - 

 

3 x

10 Wall Squats

20 Walking Lunges

2 Turkish Get Ups

 

Focus -

 

12 Mins To Find a Max Back Squat

Then 6x2 @80%

 

Accessory - 

 

60 KB Step Ups - 3 Sets max

120 Walking Lunges

 

Conditioning - 

 

5 min time cap

75 Burpees

 

 

Thursday 12012016

 

Activation -

 

3 x 

Row 250

30 Lunges

1 Mn Handstand Hold

 

Focus - 

 

In Pairs 8 x 

90 sec work 30 sec rest

 

1 Person Rowing For Max Metres

1 Person AMRP 

3 Thrusters @60/40

6 Toes To Bar

9 Box Jumps

 

Switch Activity in the 30 sec rest

 

 

Friday 13012016

 

Activation - 

 

Shoulder Mobility 

Then 21-15-9

Scap Pull Ups

Scap Push Ups

 

Focus - 

 

MU Warm Up 

Then

EMOM 10

1-3 Bar MU’s

 

Conditioning-

 

Fat Helen

3 Rounds 

Run 400m 

21 KB Swings @32/24

12 Chest To Bar Pull Ups