Sunday, August 26, 2018
7 AM Mindful Lifting, Aretha Franklin, I Never Loved a Man The Way I Loved You
8 AM Conditioning Class
Monday, August 27, 2018
Warmup (10 min): Simple Seven x 2
Strength (30 min): 6-8 Rounds of
Squat 40-50% x 2-3 *Level 1 5×5
Goblet Squat 5/6/7
3-6 Box Jumps
Conditioning (15 min): Burner 11-1 ladder *Level 1 7-1 or 8-1
KB Swings
Pushups
Situps OR Double Unders
Wednesday, August 29, 2018
Warmup (10 min): 3 rounds of
10 Bus Drivers (vid here), 15-20 Band Pullaparts, 5 PVC overhead press
Strength (30 min): Press/Push Press/Bench
3s week: 50, 65 % x 5, 70, 75 % x 3, 80% x 3+ (AMRAP), 70 X 8-15
*Level 1 5×5
Between Sets: Sleds and Tires in the grass
Conditioning (20 min): Athletic Focus Triple Threat
1) 25 back squats (135/95/65, etc–pick the weight *Level 1 DB Squats) THEN
2) 5-7 rounds of 20 KB swings (fast and furious *Level 1 12 swings), :15 airdyne or row
3) Accumulate 50-75 ring rows, 50-75 situps *Level 1 Accumulate 50 ring rows, 3 minutes plank
Friday, August 31, 2018
Warmup (10 min): Dynamic warmup with a large serving of animal walks
Speed Strength (25 min): Deadlift–Choose 1 of 3 options:
Band-resisted deadlifts (vid here), 5 sets of 5-8 using no more than 50% of your max
Conventional deadlifts, accumulate 20-25 reps in sets of 2 or 3. Easy, violent reps
Sumo deadlifts, accumulate 20-25 reps in sets of 2 or 3. Easy, violent reps
*L1 5×5
Between Sets if desired:
1) 5-8 wallballs or ball slams
2) :30 row or jumprope
Conditioning (25 min): Athletic Focus 21-15-9 of
DB Thrusters (35-55/20-35) *Level 1 Goblet Squats w/1 second pause at bottom
KB Swings
Glute Bridges (use sandbag if you like)
Cashout (remaining time): Accumulate 3 min light cardio with nasal breathing
