Week 10

Monday 06032017

 

Activation - 

 

3 x 

100 Single Skips

30ft Ghekko Crawl

 

Focus - 

 

Every 3 Mins x 3

1 - Run 400m 

2 - Row 500m 

3 - 25 Burpees

 

Tuesday 07032017

 

3 x 

12 Good Mornings

10 Wall Squats 

8 Hollow Rocks

 

Focus - 

 

Deadlift - 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Front Squat - 40%x5, 50%x5, 60%x5

 

Conditioning -  

 

10 Min Time Cap

100 Ball Slams

100 Sit Ups 

 

Wednesday 08032017

 

3 x 

10 Glute Bridge

1 Depth Jump Circuit 

30ft Bear Crawl

 

Focus - 

 

15 Mins to build to 

 

1 PC + 2 Clean + 1 Jerk

Can Be Split or Push Jerk

 

Accessory - 

 

NA

 

Conditioning -  

 

EMOM 15

1 Clean and Jerk @70% of max complex

 

Thursday 09032017

 

2 x 

1 Min KB Arm Bar 

10 KB Pull Overs

 

Focus - 

 

Floor Press - 40%x5, 50%x5, 60%x5

 

Accessory - 

 

EMOM 6

2 Wall Climbs

 

Conditioning -  

 

5 Rounds

5-10 Chin Ups

5-10 Deficit Press Ups

10 Reverse Curl To Press 

Run 100m

 

Friday 10032017

 

Activation - 

 

2 x

10 Banded Wood Chops ES

10 Hollow Rocks 

30 Ft Wheel Barrow Walk

 

Focus - 

 

20 on 20 off x 8

 

Chin Over ar Hold

Hollow Hold

 

Accessory - 

 

NA

 

Conditioning -  

 

Every 2 Mins x 5

10 Hanging Knee Raise

20 KB Snatches