Monday, November 3, 2014
Warmup (5 min): Jumprope and Hip Mobility (Fire Hydrants, Mountain Climbers, Broken Tables)
Skill Work (10 min): Box squat w/kbs, plates (Sitting back to boxes, jerk boxes)
Strength (20 min): Squat, 3-5 sets of 8 @50-60%–sit back, knees out
Between Sets: 5-8 weighted situps
Conditioning (15 min): 3 rounds of
200m run, walk in, 40 kb swings and 10 goblet squats (timed)
Cooldown (10 min):
A) RDLs w/dbs, 3-5 sets of 8-12 reps
B) Slow ab work–hanging knee raises, 2 sets of 8-15 reps
Tuesday, November 4, 2014
Anaerobic work, 6-10 rounds of
3-5 double KB front squats
sprint in parking lot
Recover fully btw sets
Wednesday, November 5, 2014
Warmup (5 min): Crawl City
Skill Work (5 min): Breathing Drills, Brace for Overhead Work
Circuit Work (40 min): Rounds of
Overhead Press, 2-3 reps @50-65%*–perfect, crisp reps
*every third set do 75-80%
Med Ball Push (20/16), Crawl length of mat pushing ball
:15 on rower, nice long pulls
12 goblet squats, 18 kb swings
:20 mountain climbers, :20 situps, :20 mountain climbers
200m farmer’s carry, one arm
Cooldown (10 min): Breathing work
Thursday, November 6, 2014
Aerobic Work–Try this one on for size and see if you can go under 20 min
400 m run, 50 squats, 50 pushups
800 m run, 25 squats, 25 pushups
800 m run, 50 squats, 50 pushups
400 m run
Friday, November 7, 2014
Warmup (10 min): Light Suitcase carries, McGill Big 3 (Broken Tables, Rolling Plank, McGill Crunches)
Skill Drill (10 min): Light deadlift, sets of 5 @ 135/95/65
Strength (30 min): Deadlifts
50 x 5 , 60 x 4, 70 x 3, 80 x 2, 85-90 x 1 for 2 or 3 singles
*Rest at least 3-4 min btw sets
Conditioning/Cooldown (10 min): Every min on the min for 8 min
:00s, 10 KB swings, 3 squat jumps
:30s, 5 KB goodmornings
