Week of August 28-September 3, 2016

Sunday, August 28, 2016
7 AM Mindful Lifting, Wire, Pink Flag
8 AM WOODSHED CARES FOR JDRF!

Monday, August 29, 2016
Warmup (10 min): Line/Dynamic
Skill/Practice (10 min): Work on pushups in sets of 3-6, alternate w/:30 row or bike
Strength (25 min): Squat
50% x 5, 60% x 5, 65% x 5, 70% x 3, 75% x 1+ (stop at 10)
Between Sets: Trilogy Pull and Core, 50-75 reps total
Conditioning (15 min): Single Annie
Jumprope/Situps 100/50, 90/40, 80/30, 70/20, 60/10
*10 min cap, sub in planks for situps in ratio of 1 or 2 seconds to 1 situp

Wednesday, August 31, 2016
Warmup (10 min): Simple Seven x 2
Skill/Practice (10 min): Demo wallballs, box jumps, med ball ground to shoulder, one-hand kb swings
Strength (25 min): Bench/Press/Push Press
50% x 5, 60% x 5, 65% x 5, 70% x 3, 75% x 1+ (stop at 10)
Between Sets: Practice the four movements from skill work today
Conditioner (15 min): 10 rounds of
5 db cleans/side
10 kb swings
5 goblet squats using db

Friday, September 2, 2016
Warmup (10 min): Trainer’s Choice
Strength (30 min): Deadlift
50% x 5, 60% x 5, 65% x 5, 70% x 3, 75% x 1+ (stop at 10)
Between Sets: Trilogy Push and Core, 50-75 reps, Light cardio
Conditioning (20 min):
8 rounds tabata kb swings
Plank 1 min
Rest 1 min
4 rounds tabata squat
Rest 1 min
2 rounds tabata burpees
done

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