Sunday, August 21, 2016
7 AM Mindful Lifting, Aretha Franklin, Best of Aretha Franklin
8 AM Conditioning Class
1) Warmup (15 min): Simple Seven x 2, PVC Snatch Progressions
2) Snatch Practice (25 min): Snatch doubles/triples, moderate weight going up
Jumprope/Row :30-:45 between sets
3) Conditioning: 5 rounds of
10 four-count mountain climbers
Sprint in grass
20 kb swings
Sprint in grass
Monday, August 22, 2016
Warmup (10 min): 4 rounds of 10 ring rows, 10 kb swings, 15 glute bridges
Skill (5-10 min): Work pullups/ring rows, sets of 3-6
Strength (25 min): Squat–use recent max OR 110% recent work weight to calculate #s
Empty bar x 5, 40% x 5, 50% x 5, 60% x 5, 70% x 3+ (stop at 10 reps)
Between Sets: Trilogy work, core & push 75-125 reps
Conditioning (15 min): EMOM 7
:00s 5 db snatch/side, 5 situps
:30s 10 weighted glute bridges, 3 squats
Wednesday, August 24, 2016
Warmup (10 min): Line/Dynamic & Rollout
Skill (5-10 min): Work air squats w/plate in sets of 6-7, Glute bridges 8-12 btw sets
Strength (25 min): Bench/Press/Push Press–use recent max OR 110% recent work weight to calculate #s
Empty bar x 5, 40% x 5, 50% x 5, 60% x 5, 70% x 3+ (stop at 10 reps)
Between sets: Light cardio (row, bike, jumprope)
Conditioning (15 min): 8 min alternating Tabata
KB Swings
Plank
Friday, August 26, 2016
Warmup (10 min): Trainer’s Choice
Skill (5-10 min): Work pushups in sets of 3-6, row or bike :20-:30 btw sets
Strength (25 min): Deadlift—use recent max OR 110% recent work weight to calculate #s
Empty/light bar x 5, 40% x 5, 50% x 5, 60% x 5, 70% x 3+ (stop at 10 reps)
Conditioning (15 min): 10 rounds of
10 kb swings, 5 goblet squats, 5 situps OR :10 plank
