29.7.13 - 4.8.13

Monday 

Focus

Find your 5rm DIP

Perform 4 sets of 5 at that weight and on your 5th set complete MAX REPS.

Workout

AMRAP in 12 minutes

 7 x Power Cleans
14 x KB Swings

Core

TVA 

Hip Extension 

Tuesday

Focus

Pullups - EMOM for 10 minutes 5/8 or 10 depending on ability. 

Work on your weakest one... bands, strict, rings... etc 

Workout

25/15/10

SA DB/KB Push Press

Box Jumps

Burpee

For time..

Core

Russian Twist on SB

Prone Cobra

Wednesday 

Focus

Emom for 8 minutes. 80% of 1rm x 2 reps

Don't know your 1rm... then use a form of perceived rate of exertion. an 8 out of 10 should feel pretty close to it being VERY heavy! 

Workout

5/10/15/15/10/5 (30 min cutt off) 

BB Snatch (light) 

Tripel reps - Double Unders

V-sit ups

1st drive way run

Core

SB Flutter Kicks

C's

Thursday 

Focus

Deadlift/Pushup 30:30 x 5 (5 minutes) 

Workout

25:35 x 7 rounds (21 minutes) 

T2B 

Touch Jumps

KB SDHP

Core

Foam Roll and Stretch 

Friday

Focus

Push Press: Work on technique. Not Strength today.

Emom - 10 reps x 6 rounds

Workout

You go they go - 25 minute cut off

10 x SB Chest Press with DB/KB

10 Paces  x Walking Lunges with Plates (Hold on to chest or Over head) 

5 x Pull-up 

Core

30/30/30 x 3 rounds

Plant
Side Plank L
Side Plank R