Sunday, February 11, 2018
7 AM Mindful Lifting
8 AM Conditioning
Monday, February 12, 2018
Warmup (10 min): 21-15-9
PVC Overhead Squat
Glute Bridges
Strength (25 min): Pause Squat (2 second pause)
Warmup sets (no pause): 50, 60 x 5, 70 x 3
Work (2 second pause): 75 x 3 x 3
*Level 1 5×5
Conditioning (15 min): 20-16-12
One-Arm KB Deadlifts (half #/side) *Level 1 Two-Handed KB Deadlifts
Pushups
Situps
Cashout (10 min):
1) Row 500m
2) Accumulate 1-2 minute plank
Tuesday, February 13, 2018–6:30 ARC and Open Gym
Wednesday, February 14, 2018
Warmup (10 min): Coach’s Choice
Strength (20 min): Press/Push Press/Bench
50, 60, 70 x 5, 80 x 3 x 3
*Level 1 5×5
Conditioning (30 min): Rounds of
7-12 goblet squats
5-8 pullups *Scale Down 7-12 Ring Rows
:60 row or bike
3-1 Ladder: Burpees/Humane Burpees, KB Swings, Situps
15 broken table/side
7-12 stepups or box jumps
Thursday, February 15, 2018–6:30 ARC and Open Gym
Friday, February 16, 2018
Warmup (10 min): Dynamic Warmup
Strength (30 min): Deadlift w/Pause at Knees
Warmup (no pause): 50, 60 x 5, 70 x 3
Work (pause): 80 x 2 x 2
*Level 1 5×5
Between Sets: Light Cardio
Conditioning (20 min): 12 min EMOM
:00s 10-15 KB Swings *Level 1 5-8 Swings or KB Goodmornings
:30s :15-:20 single or double under practice
