Sunday, June 17, 2018
7 AM Mindful Lifting, Bruce Springsteen The River
8 AM CrossFit Class, Woodshed 300
Monday, June 18, 2018
Warmup (10 min): Dynamic with some nice pauses near the AC
Strength/Max Effort (30 min): Sumo Deadlift
*Use heavy double # to base % off
60×5, 70×3, 80×3, 90×2, 95×1, then up in consultation w/coach to PR
*Level 1 5×5 w/2-3 Simple Seven movements between sets
Conditioning (20 min): For time
KB Swings (ladder up from 1 to 13; Level 1 from 1 to 8)
Goblet Squats (ladder down from 13 to 1; Level 1 from 8 to 1)
6 One-Arm KB Rows (3/side) *Scale Up 3-5 pullups
Tuesday, June 19, 2018–6:30 ARC and Open Gym
Wednesday, June 20, 2018
Warmup (10 min): Coach’s Choice
Strength 1 (20 min): Press/Push press/Bench Press, Rounds of
40-60% pressing movement for 5 reps, *Level 1 5×5
Heavy carry one or two lengths grass (40-100 lb wreckbags, sandbags)
Strength 2 (20 min): 3 rounds of
12-15 barbell rows *Level 1 DB or Ring Rows
2-4 ball or bag loads to jerk boxes (40-100 lbs med ball, sandbag)
10-20 mountain climbers/side
Conditioning (10 min): One round w/partner if possible
20 DB Thrusters (30-45/20-30)* Scale up 15 barbell cleans (75-115/53-93)
50 Weighted Glute Bridges (use 10-25 lb plate) *Scale up 50 situps
Thursday, June 21, 2018–6:30 ARC and Open Gym
Friday, June 22, 2018
Warmup (15 min): Squat Therapy 3×5 then 30-50 PVC Overhead Squats
Strength/Rep Work (20 min): Squat
5 min warmup, 10 min doubles on the min w/weight from 6/7 or 6/14, 5 min cooldown
*Level 1 5×5
Conditioning Circuit (25 min):
Choice 1: 5 rounds of
7-10 deadlifts (95-135/65-95)
400m run
15 KB Swings
Choice 2: 5 rounds of
10 KB Goodmornings (53/35)
15 ring rows *Scale up 5-8 pullups
500m row
