Week 20

Monday 15052017 

 

Activation - 

 

8 Min Amrap 

10 KB Swings 

10 Goblet Lunges 

Run 100m 

 

Focus - 

 

30 Min EMOM

1 - 15/18 Cal Row 

2 - 20 Ball Slams 

3 - 12 Burpee Bar Touch

 

 

Tuesday 16052017 

 

Activation - 

 

2 x EA

10 Bottom UP KB Press 

55ft Bottom Up Carry

10 Hollow Rocks 

 

Focus - 

 

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

 

Accessory - 

 

10 Mins To Complete

5 x 

10 Bent Over Row EA

20 Band Pull Aparts 

 

Conditioning -  

 

8 Mim Time Cap 

30 Wall Balls 

15 Chest To Bar Muscle Ups  

30 Wall Balls 

15 Chest To Bar Pull Ups 

30 Wall Balls 

 

Wednesday 16052017 

 

Activation - 

 

3 x Increase load over sets

5 HH Clean 

5 Hang clean 

5 Front Squat

5 Push Jerk 

 

Focus - 

 

8 Mins To Build to 75% 

Then 

Every 30 secs for 10 mins

1 Clean and Push Jerk

@80%

 

Conditioning -  

 

For Time 

Row 1000m 

 

Thursday 17052017 

 

Activation - 

 

3 x 

12 Kang Squats 

10 Hollow Rocks 

 

Focus - 

 

Squat – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Romanian Deadlift – 8,8,6

 

Conditioning -  

 

Dianne

21-15-9

Deadlifts @100/70

HSPU 

 

Friday 18052017 

 

Activation - 

 

3 x 2 min Rest 1 Min 

30 Shoulder Taps 

AMRAP Russian Twists @9/6

 

Focus - 

 

Every 2 Mins Alternating for 10 Sets 

1 - 30-45 Sec L Sit 

2 - 60 Sec Chinese Plank

 

Conditioning -  

 

6 Rounds For Time

10 Slam Balls 

10 Squats With Slam Ball