Sunday, May 12, 2019
7 AM Mindful Lifting, Joni Mitchell Blue
8 AM Conditioning Class
Monday, May 13, 2019
Warmup (10 min): Simple Seven x 2
Skill Work (10 min): Squat Clean
PVC then DBs and Light BBs
Conditioning (20 min): “Corrie”
21 Squat Cleans (135/95) *Fitness/Performance Power Cleans each rd
21 Pushups
50 Double Unders *Fitness/Performance 150 singles each rd
15 Squat Cleans (135/95)
15 Pushups
50 Double Unders
9 Squat Cleans (135/95)
9 Pushups
50 Double Unders
*Level 1 5×5 Squats with :30-:60 Jumprope/Jumping Jacks btw sets
Accessory/Accumulation (20 min):
4 rounds of Banded Alphabet/Side (vid here) then
LIGHT BB (75/45) Back Rack Lunges 30/side *Level 1 30-50 Air or DB Squats
30-50 Weighted (45/25) or Unweighted Glute Bridges
Wednesday, May 15, 2019
Warmup (10 min): Shoulder Magic 5×5
5 rounds of 5 db floor press, 5 ring rows, 5 band pullaparts, 5 PVC overhead press
Strength (25 min): Push/Press/Bench–6 rounds of
Single Arm DB Bench/Press/Push Press, 5 reps/side (weight should feel like you could do 2-4 more reps)
*Level 1 5×5
:30 Battle Ropes or Airdyne
DB or KB Bent Rows, 7/side alternating (vid here)
Wreckbag or Slamball Carry Length of Turf
:45-1:00 Plank *Level 1 :20 plank, :20 row
Conditioning (25 min): 1) “The Descent”
With partner, alternate DB Thrusters (35/20) & Burpees, from 7-1 (Level 1 sub Goblet Squats and Pushups)
2) With a partner, complete
a) Prowler Push down & back while Partner does Box Jumps or Stepups
b) 25 Wallballs while partner holds plank
c) Row 150m while partner does air squats
Friday, May 17, 2019
Warmup (5 min): Dynamic
Max Effort (30 min): Deadlift
50% x 5, 60% x 4, 70% x 3, 80% x 2, 90% x 1, go up in consult with coach for PR
*Level 1 5×5
Between Sets:
1) If you want to PR your deadlift, light cardio or rest or change plates and cheer
2) If you want to keep moving, :30 double unders or mountain climbers, 1 Prowler
Conditioning (25 min): “Dori’s Choice”
800m run or 1000m row
50 KB Swings (53/35) *Scale Up Overhead Swings
50 Ring Rows *Scale Up 25 Pullups
50 Air Squats
50 Situps
800m run or 1000m row
*Level 1 50-75% reps or distance on each movement
