Sunday, August 12, 2018
7 AM Mindful Lifting, Lynyrd Skynyrd (Pronounced ‘Lĕh-‘nérd ‘Skin-‘nérd)
8 AM Conditioning Class, Strongman Circuit
Monday, August 13, 2018
Warmup (10 min): 3-4 rounds of
10 second hip flexor stretch/side, 7-12 kb swings, 10-15 glute bridges
Strength (30 min): Squat
40, 50, 60, 65, 75 % x 5, 85 % x 1-3 reps
*Level 1 5×5
Between Sets:
1) DB RDLs, 7-10 reps
2) 5-12 Wall or Standard Pushups
Power/Conditioning (20 min): Testing
1) With a 10 min running clock, work to a heavy power clean single
*Level 1 practice hang power clean with coaching
2) Row max calories in 90 seconds
Wednesday, August 15, 2018
Warmup (10 min): Dynamic w/u
Strength (30 min): Bench/Push/Press
40, 50, 60, 65, 75 % x 5, 85 % x 1-3 reps
*Level 1 5×5
Between Sets:
1) KB Swings, 7-15 reps
2) 5-12 Ring Rows or Pullups
Conditioning (20 min): Athletic Focus
3-4 rounds of
7-12 bear hug squats (sandbag, med ball, actual or teddy bear, etc.) *Level 1 7-10 goblets12 situ
1-2 sprints in lot or grass OR :30 airdyne
Max one-hand KB swings :30/side *Level 1 :60 two-handed KB Swings
:60 jumprope practice OR 150-200m row
Friday, August 17, 2018
Warmup (10 min): 3 rounds of
7-12 ball slams, 7-12 box jumps or stepups, 7-12 situps
Strength/Power (40 min): 7 Rounds of
1) Deadlift, 40, 50, 60 % x 5, 65, 70, 75 % x 3, 80 % x 1-2
*Level 1 2 warmup sets then 5×5
2) 5-8 DB Thrusters (30-45/20-35) *Level 1 5-8 Goblet Squats
3) Row 100m OR Airdyne :30
4) 3-5 box jumps (if time)
Conditioning (10 min): Burner
3 rounds for time
8-15 humane burpees *Rx Plus 15 burpees
20 air squats *Rx Plus 30 air squats
10 KB swings *Rx Plus 5 reverse KB lunges/side
