Sunday, November 29, 2015–8 AM Conditioning Class
Group Warmup then
4 rounds for time
800m run or 1000m row
20 walking lunges w/plate overhead (10/side–use 10, 15 or 25 lb plate)
30 situps
40 kb swings
50 single unders
Monday, November 30, 2015
Warmup (5 min): Joint work
Strength (25 min): Squat
40, 50 % x 8, 65, 75% x 5, 85 % x 5+
Between Sets: Practice light cleans and push presses
Conditioning (20 min): “Grace”
30 clean and jerk for time, 7 minute cap
Mobility Work (5 min): Couch Stretch, 2 min/side
Wednesday, December 2, 2015
Warmup (15 min): Line/dynamic, then Shoulder Shocker
Strength (25 min): Bench or Press
40, 50 % x 8, 65, 75% x 5, 85 % x 5+
Between Sets: Light one-arm kb swings, 10/side, Glute Bridges, 10 reps
Conditioning (20 min): 4 rounds of
1) Do these quickly
7-12 heavy goblet squats or db squats
:15 max tuck jumps
7-12 one-arm kb swings/side
2) Do these as active rest
10-15 ring rows
15-25 band pullaparts or face pulls
*Score is fastest time through part 1
Friday, December 4, 2015
Warmup (10 min): Deadlift Setup, light weight sets of 3-5
Strength (20 min): Deadlift
40, 50 % x 8, 65, 75% x 5, 85 % x 5+
Conditioning (20 min):
1) 7 minutes on the minute
:00s 10 kb swings, 5 goblet squats
:30s 10 situps, 5 pushups
2) Active rest 5 minutes (roll out, bike, jumprope, row)
3) 3 minutes on the minute
:00s max air squats
:30s plank
Score is total air squats
Mobility: Breathing/Thoracic Spine
