Week of December 3-9

Sunday, December 3, 2017
7 AM Mindful Lifting
8 AM Mind Eraser Conditioning

Monday, December 4, 2017
Warmup (10 min): Squat Therapy
Strength (35 min): Squat/Front Squat
Demo (5 min): Spotting
Warmup: 40-50% x 5, 60% x 4, 70% x 3, 80% x 2
Work: 90ish% to 9 RPE, rest 3 min, drop 6-8% and do set of 3-6 reps
Backoff: 50% for set of 12-15
*Level 1 5×5, help with spotting
Between Sets: 
1) Accumulate 1500-2000m rowing
2) Accumulate 1-2 min plank
Finisher (15 min): AMRAP 8 min
Demo movements & setup 3 min
10-20 kb swings
5-10 half-kneeling DB Press/side
3-8 strict or banded pullups *Level 1 ring rows
:20-:40 hard row @9 RPE

Tuesday, December 5, 2017–6:30 ARC and Open Gym

Wednesday, December 6, 2017
Warmup (10 min): Shoulder Shocker
Strength (25 min): Bench/Press/Push Press
Warmup: 50, 60% x 5, 70% x 3
Work: Tempo Bench 80-85% for 3-5 reps (3 second down, pause at chest, 1 second up)
Backoff: 50% for 8-12 reps, pause each rep at chest
*Level 1 5×5
Mobility (5 min): Accumulate 50-75 band pullaparts/face pulls
Conditioning (20 min): “Chicago Transit Authority”
Demo and practice 5-8 minutes
25 mini-bear complexes
Deadlift/Power Clean/Row/Hang Clean/Push Press
(75-95/45-65)
*Level 1 use DBs

Thursday, December 7, 2017–6:30 ARC and Open Gym

Friday, December 8, 2017
Warmup (10 min): Coach’s Choice
Speed Strength/Accom Resist (30 min): Deadlift
Demo/Redemo 10 min
1) Band-Resisted Pulls (gets harder at top)
2) Chain Deadlifts (hardest at bottom)
3) Band-Assisted Pulls (hardest at bottom)
Work: 3-6 rounds of
Deadlift (chains/band) sets of 2-4 reps @50ish%
Box Jumps 3-6 reps, full extension, step down
7-12 ring rows
*Level 1 5×5 on deads
Conditioning (20 min): “Mini-Hotel”
3 min explanation & setup then
15 min on the min
4 burpees/humane burpees
5 air squats (even min), 5 situps (odd min)
6 kb swings *Scale Up overhead
7 single unders *Scale Up 5 doubles
*Level 1 skip every 3rd minute

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