Week 14

Monday 03042017

 

Activation - 

 

3x 

10 Alternating Kneeling KB Press

10 KB RDL

50 Single Skips or 25 DU's

 

Focus - 

 

5x

4 Min Amrap

10 Slam Ball Burpee Over Box

4 Power Cleans @ 40/30

8 OH Lunge @40/30

1 Min Max Du's

 

Tuesday 04042017

 

Activation - 

 

5 Mins For Form

5 Half TGU 

2 Full TGU

Right Side then Left Side

 

Focus - 

 

Squat – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Romanian Deadlift – 8,8,6

 

Conditioning -  

 

EMOM 12

1 - 20 DB Snatch 

2 - 10 TTB

 

Wednesday 05042017

 

Activation - 

 

KB Complex - 3 x 5 ES

Clean

Reverse Lunge

Push Press

 

Focus - 

 

Build to a max for the day 

2 Clean + 1 Jerk 

 

Conditioning -  

 

3 x 

48 Sit Ups 

12 Power Cleans @ 70% Above

6 Bar Mu's 

 

Thursday 06042017

 

Activation - 

 

3x 

5 Half Kneeling Arnold Press EA

5 Single Arm OH Lunge EA

10 Back Ext 5 sec hold

 

Focus - 

 

Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Floor Press – 65%x5, 75%x5, 85%x5

 

Conditioning -  

 

12 Min AMRAP 

12 Barbell High Pull 

8 Inverted Row - 2 sec Pause

12 Reverse BB Curl 

8 Deficit Press Ups 

 

Friday 07042017 

 

Activation - 

 

5 Mins

1 Turkish Get Up Right 

55ft OH Walk Right

1 Turkish Get Up Left

55ft OH Walk Right 

Focus - 

 

3 x

10 Landmine Rotations

10 Kneeling Landmine Press EA

Then 

3x 

55ft Suitcase Carry EA @50/30

 

Conditioning -  

 

In Pairs 

 

10 Rounds 

 

Row 250m

10 Burpees