Sunday, July 24, 2016
7 AM Mindful Lifting, Creedence Clearwater Revival, Chronicle Vol 1
8 AM Conditioning Class
1) Simple Seven x 2 warmup
2) Roll out upper and lower body
3) “Morrison Hotel”–30 min on the min
4 burpees
:15 plank
Single unders until :50-:55 of each min
Monday, July 25, 2016
Warmup (10 min): Line/Dynamic & One round of squat therapy 5 reps each: Bar, Wall, Pole, Goblet Squats
Strength (35 min): Squat
1) 10 min sets of 5 up to work weight (2-5 lbs more than last week)
2) 25 min for 10-14 doubles at work weight
Between Sets: Trilogy Pull and Core, 75-125 total reps
Conditioning (15 min): EMOM 8 min
:00s 12 kb swings, plank :15
:30s 5 situps, 2 squats, 3 pushups
Wednesday, July 27, 2016
Warmup (10 min): 3×12 pullaparts, face pulls, y handcuffs
Strength (35 min): Bench, Press, or Push Press
1) 10 min sets of 5 up to work weight (2-5 lbs more than last week)
2) 25 min for 6-9 sets of 3 at work weight
Between Sets: Trilogy Pull and Core, 75-125 total reps
Conditioning (15 min): 3 rounds not for time
4-7 cleans (from floor or hang)
Row 150m or Run 200m (second telephone pole & back) or Bike 2 min
15 ring rows
Friday, July 29, 2016
Warmup (10 min): 3 rounds of 2 hand farmers carry down & back mat, :30-:60 plank, 12 broken table/side
Strength (25 min): Deadlift
1) 10 min for sets of 5 up to 60-65% new max or 80% working weight
2) 15 min for 5 sets of 5 at 60-65% new max or 80% working weight
Conditioning (20 min): “Psycho Killer”
13-1 ladder
kb swings
goblet squats (odd rounds)/pushups (even rounds)
situps
