Sunday, June 5
7 AM Mindful Lifting–Derek and the Dominoes, Layla and Other Assorted Love Songs
8 AM Conditioning–Simple Seven, Row Circuit, 4 x 4 station dance time
Monday, June 6
Warmup (10 min): Squat light sets of 5 up to 50-55%, couple w/fire hydrants 10/side
Strength (25 min): Squat sets of 5 at 60-65% (Use weight from week of 5/23 plus 5-10 lbs)
Trilogy work: 50-75 reps between sets
Practice (10 min): Hang Cleans, sets of 2-3
Conditioning (15 min): EMOM 7 min
:00s, 3 hang cleans, 5 pushups
:30s, 12 kb swings, 5 situps
Wednesday, June 8
Warmup (10 min): 3×10 handcuffs, pullaparts, face pulls
Strength (25 min): Bench or Press sets of 5 at 60-65% (Use weight from week of 5/23 plus 2-5 lbs)
**Push Press, 50% x 5, 60% x 4, 70% x 3, 80% x 2, 90% x 1, then PR
Trilogy work: 50-75 reps between sets
Drill (10 min): 3 rounds of
10 KB arm swings from hinge, 20 second standing plank, 10 kb swings
Conditioning (15 min): For time
30-20-10
Kb swings
Situps
Air squats
Friday, June 10
General Warmup (5 min): Dynamic/Line warmup
Deadlift Warmup (10 min): Sets of 5 to warm up to about 50-55%
Strength (25 min): Deadlift
20 sets of 1 or 10 sets of 2 at 60-65% (Use weight from week of 5/23 plus 5-10 lbs)
Conditioning Test (20 min): “James Paul”
3 rounds for time
30 db snatch (#35/20–15 reps per arm) or db clean
15 burpees/humane burpees
100 single unders
