Sunday, March 11, 2018
7 AM Mindful Lifting, The Four Tops’ Greatest Hits
8 AM Conditioning
Monday, March 12, 2018
Warmup (10 min): Slooooow Simple Seven x 2…get loose and limber
Strength (30 min):
A) Hang Squat Clean, 10 min warmup
B) EMOM Hang Squat Clean, add or keep weight each min; try to do a double or two
OR
Level 1 or Gen Pop: Squat 5×5 (Level 1) or 5×5 @65-70% (Gen Pop)
Conditioning (20 min): Aerobic Capacity, 2-4 rounds of
:60-:90 Bike, Row, or Run, Moderate Pace
10-12 KB Swings in 30 seconds
:30-:60 Box Jumps or Stepups, Moderate Pace
Tuesday, March 13, 2018–6:30 ARC and Open Gym
Wednesday, March 14, 2018
Warmup (10 min): Dynamic Warmup
Strength (25 min): Bench/Press/Push Press
50×5, 60×4, 70×3, 80×2, 90x1x2-4
Level 1 5×5
Conditioning (25 min): Power Development
3-7 rounds of
1-3 Power Cleans (135-185/53-113) *Level 1 work DB Cleans in sets of 5
:20 sprint on erg or bike
20 KB Swings *Level 1 12-15 swings
Rest at least 1 min between rounds
Thursday, March 15, 2018–6:30 ARC and Open Gym
Friday, March 16, 2018–Woodshed Open 18.4
