Sunday, August 14, 2016
7 AM Mindful Lifting, Led Zeppelin 2
8 AM Conditioning–Oak Hill Hike, meet at gym at 8 sharp or at lot on Oak Hill Rd. at 8:10.
(Location: Pages 56-59 of http://littletonconservationtrust.org/tcpdf/LCT_Trail_Guide.pdf)
Monday, August 15, 2016
Warmup (10 min): Line/Dynamic & Rollout
Skill (5-10 min): Work pullups/ring rows, sets of 3-6
Strength (25 min): Squat–use recent max, 110 % recent work weight, or 90% of old training max if you haven’t been consistent over the summer to calculate #s
Empty bar x 5, 40% x 5, 50% x 5, 60% x 5, 65 x 5+ (stop at 10 reps)
Between Sets: Trilogy work, core & push 75-100 reps
Conditioning (15 min):
1) Accumulate 100 kb swings & 1 min plank
2) 20 goblet squats, 20 glute bridges, 20 pushups, 20 situps
Wednesday, August 16, 2016
Warmup (10 min): Simple Seven x 2
Skill (5-10 min): Work air squats w/plate in sets of 5, jumprope btw sets
Strength (25 min): Bench/Press/Push Press–use recent max, 110 % recent work weight, or 90% of old training max if you haven’t been consistent over the summer to calculate #s
Empty bar x 5, 40% x 5, 50% x 5, 60% x 5, 65% x 5+ (stop at 10 reps)
Between Sets: Light cardio (row, bike, jumprope)
Conditioning (15 min): EMOM 8 min
:00s 2 cleans, 5 squats, 5 fire hydrants/leg
:30s 8 swings, 4 broken table/side
Friday, August 18, 2016
Warmup (10 min): 3 rounds of 15 broken table/side, 10 situps, 10 glute bridges
Skill (5-10 min): Work pushups in sets of 3-6, row or bike :20-:30 btw sets
Strength (30 min): Deadlift–use recent max, 110 % recent work weight, or 90% of old training max if you haven’t been consistent over the summer to calculate #s
Empty/light bar x 5, 40% x 5, 50% x 5, 60% x 5, 65% x 5+ (stop at 10 reps)
Between Sets: Trilogy Push & Pull 75-100 reps
Conditioning (10 min): 30-20-10 not for time
Box Jumps/Stepups or Tuck Jumps
KB Swings
