Sunday, November 4, 2018
7 AM Mindful Lifting
8 AM Mind Eraser Conditioning
Monday, November 5, 2018
Warmup (10 min): 3 x 10
1 1/4 Goblet Squats (vid here)
Deadbugs (10/side)
Seated Psoas March (10/side vid here)
Strength (30 min): Squat
50, 60, 65, 75% x 5, 85% x 5+
*Level 1 5×5
New training max–up 5 lbs if you got 5+ on your 95% week, stay same if you got 3-4 reps, drop 10% if you got less than 3
Between Sets:
1) Row or Bike 2 rounds of :10 hard, :10 easy
2) 10 Banded Pulldowns (vid here)–standing position is fine
3) Kneeling Ball Slams (vid here), 10 reps
Conditioning (20 min): “Crazy Quilt”–3 or 4 rounds of
Minute 1: KB Swings, 15-30 reps, jumprope or jacks remainder min
Minute 2: 2-3 rounds of 5-8 situps, 8-12 air squats
Minute 3: 8-16 empty bar barbell rows
Wednesday, November 7, 2018
Warmup (10 min): Coach’s Choice, Upper Body
Strength (30 min): Bench/Push/PP
50, 60, 65, 75% x 5, 85% x 5+
*Level 1 5×5
New training max–up 5 lbs if you got 5+ on your 95% week, stay same if you got 3-4 reps, drop 10% if you got less than 3
Between Sets:
1) 10-15 PVC Overhead Squats
2) 10-15 broken table/side (slow reps)
3) 3-2-1 ladder KB Swings, Goblet Squats, Box Jumps
Conditioning (20 min): “Sets and Sets and Sets”–2 or 3 rounds of
1) :30 goblet squats, :30 KB Swings, :30 rest
2) :30 pushups, :30 plank, :30 rest
3) :30 mountain climbers, :30 situps, :30 rest
4) Rest :30
Friday, November 9, 2018
Warmup (10 min): Dynamic
Strength (30 min): Deadlift
50, 60, 65, 75% x 5, 85% x 5+
*Level 1 5×5
New training max–up 5 lbs if you got 5+ on your 95% week, stay same if you got 3-4 reps, drop 10% if you got less than 3
Between sets:
1) Light Cardio in :30-:75 increments (row, bike, jumprope, run)
2) Static Ab work in :30-:45 increments (plank, overhead hold, broken tables)
Conditioning (20 min): “Strange James”
3 rounds, hard pace
10-20 pushups *L1 ring rows *Scale Up Banded Pushups (vid here)
10-15 box jumps *L1 goblet squats
25-40 kb swings
