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 second pause at top of reps 9 and 10)
25 jumping jacks or :20 jumprope
25 kb swings
Monday, July 11, 2016
Warmup (10 min): Simple Seven x 1 while accumulating 300-500m on the rower in small chunks (75-100m)
Strength (35 min): Squat
1) 10 min warmup sets of 5 to get to work weight (2-5 lbs more than last week if last week went well)
2) 25 min of 10-12 sets of 2 at work weight
Conditioning (15 min): “Long Island/Super Bowl 3”
7 min EMOM
:00s 5 goblet squats, 1 pushup, 6 kb swings
:30s 16 single unders, 7 situps
Wednesday, July 13, 2016
Warmup (10 min): Accumulate 100 band pullaparts, 50 shoulder passthroughs w/PVC, 25 ring rows
Strength (30 min): Bench, Press, or Push Press
1) 10 min warmup sets of 5 to get to work weight (2-5 lbs more than last week if last week went well)
2) 20 min of 5-7 sets of 3 at work weight
Between Sets: Trilogy Pull and Core, 100-150 reps
Conditioning (20 min):
1) 10 minutes–accumulate 50-75 box jumps or stepups, 100 kb swings, 2 minutes of planking
2) rest 3 minutes
3) 4 min EMOM
:00s 12 goblet squats
:30s 15 kb swings
Friday, July 15, 2016
Warmup (10 min): Line/Dynamic
Strength Circuit (35 min): Rounds of
Deadlift 5 reps at 50-60% work weight (we are maxing deadlifts next week, friends)
5 stepups/leg with sandbag or med ball
10 ring rows
15 fire hydrants/side
20 broken table/side
25 kb swings
200m run, 1 minute row or 90 seconds bike
