Week of July 31-August 6

Sunday, July 31, 2016 7 AM Mindful Lifting, The Cure, Disintegration 8 AM Conditioning: 1) Simple Seven plus 250m row x 2 2) Snatch Practice, doubles/triples 3) 5 rounds of 3 snatches, 7 db thrusters, 12 box jumps, 12 pushups, 15 situps Monday, August 1, 2016 Warmup...

Week of July 24-30

Sunday, July 24, 2016 7 AM Mindful Lifting, Creedence Clearwater Revival, Chronicle Vol 1 8 AM Conditioning Class 1) Simple Seven x 2 warmup 2) Roll out upper and lower body 3) “Morrison Hotel”–30 min on the min 4 burpees :15 plank Single unders...

Week of July 17-23

Sunday, July 17, 2016 7 AM Mindful Lifting, Sly and the Family Stone, There’s a Riot Goin’ On 8 AM Conditioning: Line/Dynamic Warmup, Snatch Practice (same work as recently, up weight as able), Pick from 2 conditioners: 1) Row Four 500m distances with 2-3...

Week of July 10-16

Sunday, July 10, 2016 7 AM Mindful Lifting, King Crimson, In the Court of the Crimson King 8 AM Conditioning Class, Warmup, Skill (Push Press), 30 min work: Run 400m, Row 500m, or 2 min good pace bike Bear Crawl down and back length of mat 10 ring or rope rows (3...

Week of July 3-9

Sunday, July 3, 2016 7 AM Mindful Lifting, Miles Davis, Sketches of Spain 8 AM Conditioning Warmup (10 min): Simple Seven x 1, then Line/Dynamic Skill (25 min): Snatch practice from hang, then 5-7 sets of 2 at moderate weight with light row/bike/jumprope btw...