Monday, February 20, 2017
Warmup (10 min): Squat Therapy 3×5
Goblet, Wall, Bar, Pole
Strength/Hypertrophy (30 min): Squat
40, 50, 60, 65 % x 8, 70-75% x 8-12 (leave 1 rep in tank)
drop 6% from last set and do another set of 8-12 (leave 1 rep in tank)
*Level 1 5×5
Between Sets: Light Cardio
Conditioning (15 min): 7 min EMOM
:00s 10 KB swings, 10 pushups (Level 1: 5 of each)
:30s 10 situps, 10 tuck jumps (Level 1: plank 20 seconds)
Cashout (5 min): Plank up to 3 min (Level 1: set of 30 situps)
Wednesday, February 22, 2017
Warmup (5 min): Dynamic w.u
Strength Circuit 1 (20 min): Press/Push/Bench
Press work @50% x 5-8 reps
30 second airdyne/row sprint
7-12 box jumps (Level 1 step-ups)
Strength Circuit 2 (15 min): 3 rounds of
7-12 pullups or ring rows (Level 1: ring rows)
30 air squats (Level 1: 15 air squats)
30 kb swings (Level 1: 20 swings)
Conditioning (20 min): “Heavy Music” (do in heats)
12-9-6
Heavy KB Swings (Rx: 62 or 70/53)
Double KB Squats (Rx: 53/35)
Double DB Press (Rx: 40/25)
*Level 1: 3×10 KB Swings, Goblet Squats, Pushups
Friday, February 24, 2017
Warmup (10 min): Trainer’s Choice
Demo (10 min): Deadlift off bumpers/boxes
Strength (25 min): Work up to heavy set of 5 in increments of 10% or so (no more than 6 sets)
*Use your coach, belt, chalk. If you drop the deadlifts onto the plates or boxes you will be assassinated.
*Level 1 5×5 on regular deadlift
Between sets: Soft tissue work
Roll out upper back, lats, glutes, hamstrings
Conditioning (15 min): 2 rounds of
BB Complex: Deadlift, Row, Hang Clean, Push Press, Hang Clean
*Level 1 DBs, Level 2 45-75/33-45, RX: 95/65
Rest 30-60 seconds
Row 200m
Score is fastest 200m time