Week 23 - De Load

Monday 05062017

 

Activation - 

 

3 x 

12 Good Mornings 

12 Band Pull Aparts

20 Dead Bugs 

 

Focus - 

 

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

 

Accessory - 

 

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

 

Conditioning -  

 

‘Helen’

 

3 Rounds 

Run 400m 

21 KB swings 

12 Pull Ups 

 

Tuesday 06062017 

 

Activation - 

 

Barbell Warm Up 

10 Mins 

5 Mins Empty Bar 

5 Mins Light Load 

 

Focus - 

 

In 20 Mins

Find your 1 RM Clean and Jerk 

 

Conditioning -  

 

‘Annie’ 

 

50-40-30-20-10

Double Unders 

Sit Ups 

 

Wednesday 07062017 

 

Activation - 

 

Every 90 Secs x 5

5 Pull Ups 

10 Press Ups 

15 Squats 

 

Focus - 

 

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

 

Accessory - 

 

Every 30 Secs x 20

1 Wall Climb

 

Conditioning -  

 

Tabata

1 - Squats 

2 - Sit Ups 

3 - Box Jumps 

4 - Down Ups 

 

Thursday 08062017 

 

Focus - 

 

Every 2 Mins x 20(5 Rounds)

 

1 - Run 200m + 12 KB Swings 

2 - Row 18/22 Cals 

3 - 15 GTOH + 10 OH Lunge

4 - 50 Du's + 5 Burpee Box Overs 

 

Friday 09062017 

 

Activation - 

 

3 x

50 ft Glute Band Walk 

50 Ft Walking Lunge 

10 Hollow Rocks 

 

Focus - 

 

Squat – 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Romanian Deadlift – 5,5,5,

 

Conditioning -  

 

‘Running Jackie’

 

Run 1000m

50 Thrusters @20

30 Pull Ups