Week of October 20-26
Justin Keane
October 18, 2019
Monday, October 21, 2019 Warmup (10 min): 7 min work 10 lateral jumps or steps over slam or medball (5/side) :30 bike or row 10
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Monday, October 21, 2019 Warmup (10 min): 7 min work 10 lateral jumps or steps over slam or medball (5/side) :30 bike or row 10
Fear, as Crazy Joe Davola memorably told Elaine in Seinfeld, is our most primal emotion. Fear stops us in our tracks. Fear keeps us up at
Monday, September 30, 2019 Warmup (5 min): Squat Therapy 1 round of 10 each Skill & Practice (15 min): Power Clean 1) Quick Demo PVC/Light Bar
Monday, September 23, 2019 Warmup (5 min): 3×15 Fire Hydrants/Side, Band Pullthroughs Strength (20 min): 6 rounds Squat 50, 60% x 5, 70% x 4, 80% x
Monday, September 9, 2019 Starter (5 min): Goblet OR PVC/Light Bar Overhead Squat, 15-25 reps then :30-:60 plank Mobility/Prehab (10 min): Demo World’s Greatest Stretch then
Monday, September 2, 2019–Labor Day Open Gym 7-10 AM Tuesday, September 3, 2019 Warmup (5 min): Dynamic, Lower Body Focus Strength (25 min): 6 rounds 1)
Monday, August 19, 2019–check notebook for 7/21 workout Warmup (10 min): Light Barbell Squats (20-30% x 3-5 reps) & Light Cardio Chalk (10 min): Spotting Squat–Bringing
Monday, August 12, 2019 Warmup (10 min): Squat Therapy 3×5 Skill & Practice (10 min): Unrack and step back (two steps, even feet out) Strength (20
Monday, August 5, 2019 Warmup (10 min): 3 rounds 10 Goblet Cleans, 15 KB Swings, 1 Prowler Push or Sled Drag Skill/Refresh (5 min): Hang Power
Monday, July 29, 2019 Warmup (10 min): 3×15 Air Squats, Fire Hydrants/Side, KB Swings Skill (5 min): Aggressive Squatting 1) Unrack w/intention, 2) Controlled Descent, 3) Drive
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