Sunday, August 7, 2016
7 AM Mindful Lifting, The Beatles, Revolver (50th anniversary!)
8 AM Conditioning
W.u line/dynamic
Snatch Practice
1) 7 min EMOM: 3 snatches, 4 squats, 5 situps
2) 7 min EMOM: Row 75m (hard), :10-:20 plank
Monday, August 8, 2016
Warmup (10 min): Simple Seven x 2
Chalk Talk (10 min): Heavy Squats–bracing, tension, spotting
Max Effort (30 min): Squat to 1 rep max for day
50% x 5, 60% x 4, 70% x 3, 80% x 2, 90% x 1
Go up in 5-10% increments from there, 3-5 min rest between. USE SPOTTERS!!!
Conditioning (10 min): 4 min alternating tabata
KB Swings
Situps OR Plank :20
Wednesday, August 10, 2016
Warmup (10 min): Line/Dynamic
Chalk Talk (10 min): Heavy Bench/Press/Push Press–bracing, tension, spotting
Max Effort (25 min): Go to 1 rep max for day
50% x 5, 60% x 4, 70% x 3, 80% x 2, 90% x 1
Go up in 5-10% increments from there, 3-5 min rest between. USE SPOTTER on Bench!!
Conditioning (15 min): 7 min EMOM
:00s 2-3 cleans, 6-9 situps
:30s 10 swings, :10 plank
Friday, August 12, 2016
Warmup (10 min): 3×15 broken tables/side, swings, fire hydrants/side, air squats
Skill/Practice (10 min): Work pullups and pushups in sets of 5, alternate w/:20-:30 plank
Strength (25 min): Deadlift
1) 10 minutes of sets of 5 to work to 65-70% max
2) 15 minutes 5 sets of 5 at 65-70% max
Conditioning (15 min): 4 rounds
7 DB Press/Push Press (may use barbell)
12 DB Rows (may use barbell)
15 swings
20 glute bridges