Week of July 21-27

Monday, July 21, 2019 Warmup (10 min): Squat Therapy 3×5 (Goblet, Wall, Bar, Pole) Demo (5 min): Spotting Squat Strength (20 min): Squat 50, 60% x 5, 70% x 3, 80 % x 2, 90% x 1-3, 65% x 5-8 if time *Level 1 Warmup set then 5×5 Squat *Practice spotting for...

Week of July 7-13

Sunday, July 7, 2019 7 AM Mindful Lifting 8 AM Conditioning Class Warmup (10 min) Lower Body Warmup Skill (15 min): Squat Cleans, demo and practice Conditioner (35 min): “5 Round Helen” 400m run/500m row/2 min bike 21 KB Swings 12 Pullups/Ring Rows Monday,...

Week of June 30-July 6

Sunday, June 30 7 AM Mindful Lifting, Jesus and Mary Chain Darklands 8 AM Conditioning Class “Psychocandy” (Also a Jesus and Mary Chain album but in this case a conditioner) Monday, July 1 Warmup (10 min): 3 rounds 20 KB Swings, 20 Glute Bridges, 20 Air...

Week of June 23-29

Sunday, June 23, 2019 7 AM Mindful Lifting, Coach’s Choice 8 AM Conditioning Class *Dynamic Warmup (10 min) *Skill Work (20 min) Overhead Squat, drill and then work in ascending sets of 3 *Conditioning (20 min): “Nancy” 5 rounds of 15 OHS (95/65 rx),...

Week of June 16-22

Sunday, June 16, 2019 7 AM Mindful Lifting, Pronounced ‘Lĕh-‘nérd ‘Skin-‘nérd 8 AM Conditioning Class Skill: Snatch Conditioning: 5 rounds 800m run/1k row, 30 KB Swings or 20 Burpees Monday, June 17, 2019 Warmup (10 min): Dynamic Skill (10...

Week of June 9-15

Sunday, June 9, 2019 7 AM Mindful Lifting, REM Monster 8 AM Conditioning Class, 8×8 & Chelsea Hotel Monday, June 10, 2019 Warmup (10 min): 3 rounds 20 KB Swings, 20 Band Goodmornings (vid here), 20 Air Squats Strength (30 min): Squat 50, 60% x 5, then 5 sets...