Week 24

 

Monday 12062017

 

Activation - 

 

5 Min Amrap 

1 Wall Climb

15 Band Pull Aparts

10 Ball Slams

 

Focus - 

 

Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

Floor Press – 50%x10, 60%x10, 70%x10

SA Bent Over Row - 3x12 EA

 

Conditioning -  

 

15-12-9 

Burpee Box Overs @30/24

9-7-,5

Bar Muscle Ups 

 

Tuesday 13062017

 

Activation - 

 

Ladder Drills 

 

Focus - 

 

5x 

2 Seated Weighted Jump 

3 Broad Jump 

Run 100m Slowly

 

Rest 2 mins between rounds 

 

Conditioning -  

 

12 MIn Amrap In Pairs

1 Go You Go 

Row 200m 

12 Ball Slams

 

Wednesday 14062017 

 

Activation - 

 

3 x 

12 Good Mornings 

6 Box Jumps 

 

Focus - 

 

Deadlift – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

 

Conditioning -  

 

30-20-20 

KB Swings @32/20

Sit Ups 

Run 200m

 

Thursday 15062017

 

Focus - 

 

In 8 Mins 

AMRAP 

Row 12/15 Cals 

12 Double KB Cleans @20/12

12 Front Rack Lunges 

 

Rest 2 Mins 

 

In 8 Mins 

AMRAP 

Run 200m 

15 Burpee Bar Touch 

 

Rest 2 Mins 

 

In 8 Mins AMRAP 

50 Du's 

5 Chest To Bar

5 HSPU

10 Pistols 

 

Friday 16062017 

 

Activation - 

 

5 Mins 

Turkish Get Ups 

 

Focus - 

 

Floor Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

 

 

Conditioning -  

 

20 Thrusters @50/35

20 DU's

20 Hang Cleans 

20 DU's

20 STOH 

20 DU's

20 Front Squats 

20 DU's