Sunday, October 18, 2015–8 AM Conditioning
Warmup (10-15 min): Simple Sevens Plus 200m rows
Conditioning: 5 rounds as a team
***do not go to next movement each round until all have finished the last movement
DB Manmakers (Demo here), 6 reps
20 kb swings
20 situps
Monday, October 19, 2015
Skill Work (10 min): Clean
Practice/Work (20 min): Work to a heavy single on clean
Your Training Max for the clean (TM) is 90% of your clean
Strength (20 min): Squat–set a Training Max (TM)
*If you have a recent max, do 5 sets of 5 at 70%; your Training Max is 85-90% of your recent max
*If you do not, work up in sets of 5, approx 50, 60, 70% x 5 and then do a set at 80-85% for max reps
Plug those #s into the following formula to get your training max:
TM=(Weight lifted + (Weight lifted x reps x .0333)) x .85 or .90
Conditioning/Test (10 min): One round of
1 min max air squats
1 min max situps
1 min max kb swings
1 min max pushups
Tuesday, October 20, 2015
Strength: Use the time to find TMs or do 5x5s at 70% for any of your lifts
Conditioning: “Grace”
30 clean & jerks (ground to shoulder to overhead) for time
Wednesday, October 21, 2015
Extended Warmup (15 min): Light barbell complexes coupled with 60 second jumprope & 60 second rolling out
Strength (20 min): Bench or Strict Press–set a Training Max (TM)
*If you have a recent max, do 5 sets of 5 at 70%; your Training Max is 85-90% of your recent max
*If you do not, work up in sets of 5, approx 50, 60, 70% x 5 and then do a set at 80-85% for max reps
Plug those #s into the following formula to get your training max:
TM=(Weight lifted + (Weight lifted x reps x .0333)) x .85 or .90
Conditioning (25 minutes):
1. “El Diablo”
150 kb swings, 75 goblet squats (break up however)
2 min rest then
50 kb swings, 25 goblet squats (break up however)
After everyone finishes with the devil…
2. 200 single unders, not for time
Thursday, October 22, 2015
Strength: Use the time to find TMs or do 5x5s at 70% for any of your lifts
Conditioning (30 min): Slow recovery, 8-10 rounds of
Prowler push or sled drag (light, walking or jogging)
10 glute bridges, 5 russian twists/side
Friday, October 23, 2015
Skill (15 min): Clean practice–hang position
Strength (20 min): Deadlift–set a Training Max (TM)
*If you have a recent max, do 5 sets of 5 at 70%; your Training Max is 85-90% of your recent max
*If you do not, work up in sets of 5, approx 50, 60, 70% x 5 and then do a set at 80-85% for max reps
Plug those #s into the following formula to get your training max:
TM=(Weight lifted + (Weight lifted x reps x .0333)) x .85 or .90
Conditioning (15 min): 10 min on the min
:00s, 5 pushups, 10 mountain climbers (5/side), 1 pushup
:30s, 5 squats, 10 single-leg glute bridges (5/side), 1 squat
