Week 38

Monday 18092017 

 

Activation - 

 

3 x

10 Mixed KB Rack OH Lunge EL 

10 Hollow Rocks 

10 Back Extensions

 

Focus - 

 

Back Squat 

60%x4x10

60%x10+

 

Accessory - 

 

Between Each Set 

5 Strict Pull Up 2 sec pause at top 

 

Conditioning -  

 

4 Rounds - For Form

12 OH Lunges

24 Step Ups 

36 Sit Ups 

 

Optional Finisher - 

 

2 MIns Coach Stretch Each Leg 

2 Mins Pigeon Pose 

 

 

Tuesday 19092017 

 

Activation - 

 

3 x 

5 Muscle Clean 

3 Hang Power Clean 

3 Front Squat

3 Push/Split Jerk 

Focus - 

 

Every 3 Mins x x5 Sets 

2PC + 2 FS + 2Jerk 

1,2,3@ 65%

4,5@ 75%

 

Conditioning -  

 

In Pairs 

Amrap 12

12 Cal Row 

6 Clusters @50/35

Aim Is unbroken 

 

Optional Finisher - 

 

2 Mins Front Rack Stretch 

2 Mins ES Scap Smash

 

Wednesday 20092017 

 

Activation - 

 

2 x 

30 Sec KB Arm Bar 

10 Half Kneeling Sesaw Press EL

10 Pallof Press 

 

Focus - 

 

Floor Press

60%x4x10

60%x10+

 

Accessory - 

 

Between Each Set 

10 Hollow To Back Ext

 

Conditioning -  

 

3 Rounds 

10 HSPU - 2-3 Sec Pause at Top

30 Ring Plank Hold 

20 Russian Twists

 

Optional Finisher - 

 

2 Min Lat Foam Roll

2 Mins Passive Hang 

 

 

Thursday 21092017 

 

EMOM 30 

1 - 50 Du's 

2 - 8-12 Burpee Box Overs

3 - Row 18/15 Cals 

 

 

Friday 22092017 

 

Activation - 

 

3 x 

10 Kb Swing - Increase Load 

2 Vertical Jump 

3 Broad Jump 

 

Focus - 

 

Deadlift

60%x4x10

60%x10+

 

Conditioning -  

 

Fun Friday'

In Pairs 15 Min Amrap 

50 Alternating Burpee Slam Balls 

300ft Box Push - Take ball with you

Run 200m 

 

Optional Finisher - 

 

2 Mins Lying Hamstring Stretch 

2 Mins Glute Smash