Sunday, June 19, 2016
7 AM Mindful Lifting, Bob Seger and the Silver Bullet Band, Night Moves
8 AM Conditioning Class: Complex But Simple
a) Simple Seven x 2
b) BB Complex (Dead, BB Row, Hang Clean, Push Press, Hang Clean, Front Squat), 5 sets of 6-10 reps/movement
c) Simple Seven x 2
d) KB Complex (Goblet Clean, Left Hand Swing, Righ Hand Swing), 5 sets of 6-10 reps/movement
Monday, June 20, 2016
Warmup (10 min): Squat Therapy, 2 sets of 5 each movement (bar, wall, goblet, pole)
Strength (30 min): Squat
Light sets of 5 up to work weight, then 20 minutes of 5-8 sets of 5 at 5-10 lbs more than last week if form permits
Between Sets: Trilogy 75-100 reps
Conditioning (20 min): EMOM 9
:00s Hang Cleans OR Power Cleans, 3-5 reps, pushups 5-7 reps
:30s KB Swings, 5-8 reps, Situps 5-7 reps
Wednesday, June 22, 2016
Warmup (10 min): 3×15 handcuffs, pullaparts, face pulls
Challenge (10 minutes): Alternating Tabata Swings & Situps
Strength (25 minutes): Bench, Press, or Push Press
Light sets of 5 up to work weight, then 20 minutes of 5-8 sets of 5 at 2-5 lbs more than last week if form permits
Conditioning (15 min): 7 min AMRAP
7 goblet squats
7 weighted glute bridges (use KB)
7 pushups
7 mountain climber steps/side (tight plank)
Friday, June 24, 2016
Warmup (5 min): Line/Dynamic
Strength (35 min): Deadlift
1) 10 minute light sets of 5 to warmup to work weight
2) 20 minutes of singles on the minute or doubles every two minutes at 5-10 lbs more than last week if form permits
Conditioning (20 min): “Cruel To Be Kind”
2 rounds of
8 back squats (use appx 30-40%), 15 ring rows
30 air squats, 30 situps
