Sunday, March 4, 2018
7 AM Mindful Lifting, Lucinda Williams West
8 AM Conditioning, `18.2 and 18.2a
Monday, March 5, 2018
Warmup (10 min): 12-9-6
Goblet Squats, Box Jumps/Stepups, PVC Passthroughs
Strength (25 min): Squat
Option 1:
Hang Squat Clean, warm up for 10 min under coach’s eye then
10 min EMOM, 1 clean every minute. Add weight each min if able.
Option 2 and Level 1:
5×5 with light cardio between sets
Accessory (10 min): 2-3 rounds of
6 reverse kb lunges (3/side) *Level 1 unweighted or stepups
10 KB goodmornings, slow cadence
Conditioning (15 min): 2-3 rounds w/partner or two
Accumulate 800/1200m row or run
Carry 120/180 lbs to the telephone pole and back
Tuesday, March 6, 2018–6:30 ARC and Open Gym
Wednesday, March 7, 2018
Warmup (10 min): 5 rounds of
5 empty bar overhead or bench press, 7 ring rows
Strength (25 min):
Option 1: Dumbbell or KB Z-Press (Vid here)
Work to 4 sets of 8 (DBs/KBs in both hands), alternate with 35 band pullaparts
Option 2 and Level 1: Bench or Overhead Press 5×5, alt with 20 face pulls
Conditioning (20 min): 4 rounds for time
400m run or 500m row *Level 1 2 min bike rounds 2 and 4
25 air squats *Level 1 20 broken tables (10/side) rounds 2 and 4
Optional Cashout (5 min):
20-35 crunches, not for time but for ABDOMINAL BURRRRRRRRNNNNNNN
Thursday, March 8, 2018–6:30 ARC and Open Gym
Friday, March 9, 2018–Woodshed Open 18.3!!!!
