Sunday, Feb 4, 2018
7 AM Mindful Lifting
8 AM Conditioning
Monday, Feb 5, 2018
Warmup (15 min): 3×15 @moderate pace
Ring Rows, Situps, Broken Table/Side, Box Jumps/Stepups
Strength (30 min): Box Squat, work to heavy triple
50×5, 60×4, 70×3, 3-5 ascending sets of 3
*Level 1 5×5
Between Sets: Accessory Work
One-Arm DB Row, 7-12/side
Reverse KB Lunges, 3-5/side *Level 1 unweighted lunges
Conditioning (15 min): 40-30-20
KB Swings
Mountain Climbers (1 leg=1 rep)
Air Squats
Tuesday, Feb 6, 2018–6:30 ARC and Open Gyms
Wednesday, Feb 7, 2018
Warmup (10 min): Shoulder Shocker x 1-2
Skill (10 min): Hang Clean, sets of 2-4
*Use 95/75/63/43
Strength (20 min): Press/Push/Bench Press
Work to heavy triple
50×5, 60×4, 70×3, 2-4 ascending sets of 3
*Level 1 5×5
Conditioning (15 min): EMOM 8 min
:00s Hang Cleans 2-4 reps (use appx 60-75% max on floor clean) *Level 1 use DBs
:30s 10 KB Swings, 5 Goblet Squats, 5 KB Swings *Level 1 12 swings, 5 goblets
Cashout (5 min): Shoulder Shocker, reps at half-speed
Thursday, Feb 8, 2018–6:30 ARC and Open Gyms
Friday, Feb 9, 2018
Warmup (10 min): Coach’s Choice
Strength/Speed (25 min): Deadlift
50×5, 60×4, 65-70% x 4 x 5
*Level 1 5×5
Conditioning/Work (20 min): 2-4 rounds of
7-10 Double DB Snatches from Hang *Level 1 15 KB Swings
5-8 pullups *Level 1 10-15 ring rows
:30 row or :30 bike @8-9 RPE
Optional Cashout: 100 air squats, AFAP
