Week of May 21-27

Monday, May 21, 2018 Warmup (10 min): Outdoor (if poss) Dynamic w/u Max Effort/Strength (25 min): Sumo Deadlift *Use heavy double to calc %s 50% x 5, 60 % x 3, 70% x 2, 85% x 1, 90% x 4-7 reps *Level 1 5×5 Between Sets: Eat Your Vegetables Vegetable 1: Horizontal...

Week of May 14-20

Monday, May 14, 2018 Warmup (15 min): AMRAP 10 (Warmup Pace) 5 ring rows, 10 band pullaparts, 5 pushups 10 broken table/side, 10 air squats, :20-:30 plank Skill Work/Demo (10 min): Sumo Deadlift Include light warmup sets Max Effort (20 min): Sumo Deadlift Work to...

Week of May 7-13, 2018

Monday, May 7, 2018–Testing Day!! Warmup (10 min): Squat Therapy 2×5 Skill (10 min): Spotting Safety Squat and Bailing on Front Squats Strength (25 min): Work to Max Front Squat or Safety Squat Suggested Rep Scheme 50×5, 65×3, 80×2, up by 10%...

Week of April 30-May 5

Monday, April 30, 2018 Warmup (10 min): Dynamic/Outdoor Skill Work/Fun Shit (15 min): Medicine Ball Cleans then 3×10 Med Ball Cleans, Pushups Strength/Max Effort Practice (20 min): Front Squat or Safety Squat 50%x 5, 60%x 4, 70%x 3, 80%x 2, 90%x Max Reps (using...

Week of April 23-29

Monday, April 23, 2018 Warmup (5 min): Short Dynamic W/U Skill Work (15 min): Power Clean from High Hang *3-5 min demo/PVC, 10-15 minutes practice in doubles *Pair with sets of Bulgarian or Split Squat (5-8/side)–difference btw 2 is Bulgarian has rear foot...

Week of April 16-22

Monday, April 16, 2018 *Open gyms 6-9 AM, 11:30 AM-1 PM, 5-7 PM Suggested Warmup: 15 minutes easy rounds of 5 goblet squats, 8 ring rows, 10 glute bridges, :30-:60 row or bike Marathon Conditioning: 26.2 minutes AKA 26:12 rounds of 10 DB Romanian Deadlifts :30 battle...