Week 7

Monday 13022017

 

Activation - 

 

3 x 

10 Good Mornings @40/25

5 Pull Ups/10 Ring Rows

30ft Bear Crawl

 

Focus - 

 

Deadlift - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Front Squat - 60%x8, 70%x8, 80%x6

 

Conditioning -  

 

2 Mins

Max Goblet Squats @16/12

Rest 1 Min

2 Mins

Max Lunges @BW

Rest 1 Min

2 Mins

Max Sit Ups

 

Tuesday 14022017

 

Activation - 

 

Ladder Drills 

3 Cones

Ladder Drills 

 

Focus - 

 

6 Sets

1 Loaded Seated Vertical Jump

Into

2 Box Jump @36/30

Into

3 Broad Jump

 

Accessory - 

 

NA

 

Conditioning -  

 

7 Min Amrap

7 HS PU

7 Power Snatch @40/25

21 Du's 

 

Wednesday 15022017

 

Activation - 

 

3 x 

5 Bottom Up KB Press EA

10 Back Extensions

 

Focus - 

 

Floor Press - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

3 x 

12 Face Pulls

1 Back Burner

 

Conditioning -  

 

In 10 Mins

2,4,6,8,10 etc

KB Swing

Toes To Bar

Plyo Lunges

 

Thursday 16022017

 

Activation - 

 

Reaction Games

 

Focus - 

 

3 x 8 Min Amrap - 2 Min Rest

50 Du's

15 Burpees

20 Sit Ups

25 GTOH

 

Aim is Consistency

 

Accessory - 

 

Group Stretch 

 

 

Friday 17022017

 

Activation - 

 

3 x 

10 Wall Squats

30 Lunges - fwd/bck/lat

10 KB Swings

 

Focus - 

 

Squat – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Romanian Deadlift – 8,8,6

Add 5kg from last week 

 

Conditioning -  

 

40-30-20-10

 

Ball Slams

Russian Twists

Back Extensions