Sunday, July 3, 2016
7 AM Mindful Lifting, Miles Davis, Sketches of Spain
8 AM Conditioning
Warmup (10 min): Simple Seven x 1, then Line/Dynamic
Skill (25 min): Snatch practice from hang, then 5-7 sets of 2 at moderate weight with light row/bike/jumprope btw
Conditioning (25 min): 5 rounds of
400m run/500m row
20 Russian Twists w/light kb (10/side)
15 kb swings
Monday/Tuesday, July 4/5, 2016
Gym is closed but here is an optional indoor/outdoor workout:
Set a timer for 10-20 minutes. Every minute on the minute do:
1) 3-5 air squats, hold last rep at bottom for a 3 count
2) 3-5 pushups, hold last rep at top for a 3 count
3) 7-12 jumping jacks OR 3-6 tuck jumps
Wednesday, July 6, 2016
Warmup (5 min): Line/Dynamic
Strength One (20 min): Squat
Work to 3-5 sets of 5 at same weight or slightly higher (2-5 lbs) than last week
Strength Two (20 min): Bench, Press, Push Press
Work to 3-5 sets of 5 at same weight or slightly higher (2-5 lbs) than last week
Conditioning (15 min): 21-15-9 of
KB Swings (sub KB goodmornings)
Tuck Jumps (sub standing high knees in place)
Air Squats
Friday, July 8, 2016
Warmup (10 min): Simple Seven x 1, then two sets of 10 Broken Table/side and 10 Fire Hydrants/side
Strength (35 min): Deadlift
1) 10 minutes light sets of 5 to get up to work weight (5-10 lbs up from last week if form allows)
2) 20 minutes of 1 rep every min on the min or 2 reps every two minutes
Conditioning (15 min): 10 minute EMOM
:00s plank 10-15 seconds, 3-5 air squats
:30s 7-12 kb swings, 1-3 squat jumps (sub air squats)
