Sunday, July 26, 2015–Conditioning Class
“The Picture of Dorian Gray”
3 rounds for time
25 burpees
30 kb swings
35 situps
40 yd Prowler sprint @140/90
Monday, July 27, 2015
Strength: Squat 5×5 in 15 min, slightly heavier than last week, reps still fast and crisp
Then do 1-2 singles at 5-10% more than 5×5
Then do 1-2 sets of 5 pause squats (2-3 second pauses)
Work: Barbell Row, practice–we want to figure out legit weights for sets of 8-12 reps
Conditioning: 20 minutes–rounds of
400m run or 500m row
15 pushups
25 kb swings
Wednesday, July 29, 2015
Strength: Press/Bench 5×5 in 15 min, slightly heavier than last week, reps still fast and crisp
Then do 1-2 singles at 5-10% more than 5×5
Work: 3×12 Barbell Rows, Ring Rows, Half-Kneeling Band Pullaparts
Conditioning: Midline Minutes, 10 min on the min
:00s, two different types of planks for duration (hand, elbow, side, table, moving)
:30s, 3 goblet squats, 3 second pause each rep
Friday, July 31, 2015
Strength: Deadlift, 3×3, adding weight from last week, still speedy then 1 single at 5-10% more weight
Work/Conditioning/Viking: Set PRs on
Prowler Push (lot, 1 length)
Sled Drag (grass, 1 length)
Farmer’s Carry (grass, 1 length)
