Monday, February 26, 2018
Warmup (10 min): Coach’s Choice–Lower Body Focus
Skill/Back to Basics (10 min): Unracking and Bracing Heavy Squat
Strength (25 min): Squat
50×5, 60×4, 70×3, 80×2, 85-90 x 1 x 2
*Level 1 5×5
Conditioning (15 min): 3 rounds of :30-:40 work/::20-:30 rest
Airdyne
KB Swings *Scale Up One-Arm Swings
Rower
Plank *Scale Up Pushups
Tuesday, February 27, 2018–6:30 ARC and Open Gym
Wednesday, February 28, 2018
Warmup (10 min): 3×15 Band Pullaparts, Face Pulls, PVC Cuban Presses
Strength (25 min): Bench/Press/Push Press
*Work to Heavy Single
50×5, 60×4, 70×3, 80×2, 90×1, up with coach consultation
*Level 1 5×5 or test max if you are ready
Conditioning 1 (10 min): 5 min EMOM
:00s 3 shoulder taps/side, 5 kb swings, 2 tall plank steps/side
:30s 7 goblet squats, hold last squat of set for 5 seconds *Level 1 air squats
Conditioning 2 (10 min): 2-3 rounds w/partner
Row 250m while partner(s) plank/side plank
Cashout (5 min): Run 400m if weather abides; 1-2 min squat stretch if not
Thursday, March 1, 2018–6:30 ARC and Open Gym
Friday, March 2, 2018–Woodshed Open 18.2 plus Additional Work
