Sunday, July 31, 2016
7 AM Mindful Lifting, The Cure, Disintegration
8 AM Conditioning:
1) Simple Seven plus 250m row x 2
2) Snatch Practice, doubles/triples
3) 5 rounds of 3 snatches, 7 db thrusters, 12 box jumps, 12 pushups, 15 situps

Monday, August 1, 2016
Warmup (10 min): Line/Dynamic & Rollout
Skill work (5-10 min): Find and practice your perfect pushup
Criteria: 1) Chest to deck (use abmats to help), 2) Whole body (or upper if knee pushups) in alignment
3) Wrists under shoulders, hands turned out slightly if need be
Strength (25 min): Squat
1) 10 min warmup sets of 5 to 75-80% work weight
2) 15 min 5 sets of 5 at 75-80% work weight
Trilogy: 75-125 reps from push, pull, and core
Conditioning (15 min): 21-15-9-15-21 of
KB swings
4 count mountain climbers (1-2-3-1 is one rep–sub is stepups, 1 stepup for each rep)

Wednesday, August 3, 2016
Warmup (10 min): 4 rounds of 7 ring rows, 7 db rows, 12 face pulls, 20 band pullaparts
Skill work (5-10 min): Find and practice your perfect pullup (banded are fine) or ring row
Criteria: 1) Chin to pullup bar or rings to armpits, 2) Body in alignment, 3) Pulling shoulder blades together to pull
Strength (25 min): Bench, Press, or Push Press
1) 10 min warmup sets of 5 to 75-80% work weight
2) 15 min 5 sets of 5 at 75-80% work weight
Trilogy: 75-125 reps pull, core
Conditioning (15 min): EMOM 7
:00s 3 cleans, 7 air squats, :15 plank
:30s 10 kb swings, 7 situps, :15 plank

Friday, August 5, 2016
Warmup (10 min): Accumulate 300m rowing, 50 broken table/side, 25 fire hydrants/side
Skill work (5-10 min): Find and practice your perfect air squat
Criteria: 1) Hips to knees or below, 2) Tall chest (no elbow to knee squats), 3) Stand tall at top
Circuit (30-35 min):
Deadlift 50% x 5
Row 150m, Run 200m or Bike 2 min
3-2-1 ladder kb swings, goblet squats, situps
10 ring rows
12 broken table/side
:30-:60 plank
:30-:60 jumprope or jumping jacks