Sunday, July 29, 2018
7 AM Mindful Lifting, Van Morrison Astral Weeks
8 AM Conditioning Class, The Diabolical 8×8
Monday, July 30, 2018–Classes
Warmup (10 min): 3 rounds of 7 goblet squats (2 second pause), 11 ring rows, :15 plank
Skill (10 min): Unracking and Bracing Squat, then practice
Strength (20 min): Squat
50, 60, 65 % x 5, 70 % 6-8 x 2
*Level 1 5×5
Between Sets:
Cardio: 30 second row or jumprope
Hip Extension: 2-5 Tuck Jumps OR step-ups to low box
Conditioning (20 min): With partner or two, 3 rounds of
10-15 Renegade Rows/side *Level 1 Knee Version: vid here
10 one-arm KB deadlifts/side (53/35) *Level 1 two hands
Tuesday, July 31, 2018–6:30 Girls & Heroes, Open Gyms
Wednesday, August 1, 2018–Classes
Warmup (10 min): Prone YWT 3 rounds of 10-15 second holds each letter
Skill (10 min): Overhead Press
1) Proper Unrack & Front Rack Position (Elbows slightly in front of bar)
2) Straight bar path, head through–SHRUG at top
3) Bar return to front rack/just below chin for next rep
Strength Circuit (20 min): 5-7 rounds of
Bench/Push/Press 40, 50, 60% x 5, 70% x 8 x 2
*Level 1 5×5
Burst work: :20 easy row or bike, 3-5 ball slams OR :10 hard row
10-20 KB Swings
Conditioning (20 min): Stations BAYBEEEEEEEEE
3 rounds of :30-:40 work, :20-:30 rest
Station 1 Hip Extension: Box Jumps, Stepups OR KB Swings
Station 2 Squat: Goblet Squats, Air Squats, or PVC Overhead Squats
Station 3: Hinge/Pull: DB Cleans (Squat or Power), DB Romanian Deadlifts
Rest 30 seconds after you have completed 3 stations
Thursday, August 2, 2018–6:30 ARC and Open Gyms
Friday, August 3, 2018–10:30 Girls and Heroes, Classes
Warmup (10 min): Dynamic
Skill (10 min): Getting tight and bracing for Deadlift
1) Bar as anchor
2) Chest up means up BUT/AND back
3) Brace and PUSH through floor
Strength (25 min): Deadlift EMOM 20
Every minute on the min, do single at 60-70% OR double every two min
*Level 1 10 sets of 2 using 5×5 weight
Between sets if time:
:20 air squats or ring rows, moderate pace
Conditioning (10 min): 5 min AMRAP
15 Goblet Squats *Rx Plus 10 DB Squat Cleans
:20 Pushups *Rx Plus :30 Mountain Climbers
15 Situps *Rx Plus 15 situps using 10 lb plate
Friday Cashout (5 min): With a partner, do 2-4 sprints in grass or lot
