Week 15

 

Im going to drip feed you the programming this week!! HAHA!!!

 

Monday 10042017

 

Activation -

3 x

10 Good Morning to Reverse Lunge EL

10 Windmills ES

Run 100m - Heels to Bum

 

Focus -

Deadlift – 75%x5, 85%x3, 95%x1+

Accessory -

Front Squat - 65%x5, 75%x5, 85%x5

 

Conditioning -

In Pairs 12 Min Window

Row 1000m

Then

Climb The Ladder

2,4,6,8,10 etc

KB Swings @32/20

Synchro Burpees

 

Tuesday 11042017

 

Activation -

 

5 Mim Amrap

10 KB Swings

2 Rounds of 3 Cones Fast as Possible 

 

Focus -

10 x

2 High Box Jumps

Rest 90 Secs Between

Add Height as needed

 

Conditioning -

Every 2 min x 5

10 Ball Slams

100m Sprint

Then

100 Hollow Rocks 

 

Wednesday 11042017

 

Activation -

3 x

10 Alternating Kneeling KB Press

10 Double KB Reverse Lunge

10 Back Extensions

 

Focus -

Floor Press – 75%x5, 85%x3, 95%x1+

 

Accessory -

Every 15 Seconds x 20

1 Wall Climb

 

Conditioning -

Every 2 mins x 7

'Mary'

5 Pull Ups

10 HSPU

15 Pistols 

 

Thursday 13042017 

 

35 Min AMRAP

In Pairs

Row 150 Cals

200 Wall balls - No Drop

200 DB Snatches @20/12/5

150 Burpees 

 

Activation -

3 x

2 x Clock Lunge With KB

20 Shoulder Taps

10 Wall Squats

Focus -

 

Squat - 75%x5, 85%x3, 95%x1+

 

Accessory -

Romanian Deadlift - 5,5,5

 

Conditioning -

Every 2 Mins x 5

Run 200m

Amrap

1- KB Swings

2 - Sit Ups

3 - Box Jumps Overs 

4 - Sit Ups

5 - KB Swings