Monday, March 13, 2017
Warmup (10 min): 1) Simple 7, 2) Row 1K or Bike 3 min, 3) Simple 7 AGAIN
Skill Work (5 min): Accumulate 10-15 ring rows w/3 second pause at top
Squat Work (25 min): Work walkout, breath, and brace
1) 6 sets of 2 singles at 50-60%
2) 1 set of 2 singles at 70%
3) 1 set of 2 singles at 80%
*Level 1 5 sets of 5
Conditioning (15 min): For time
30-20-10
One-Arm KB swings (half of reps/side)
Goblet Cleans
KB Reverse Lunges (half of reps/side)
Situps
*Level 1 3 sets of 12 each
*Level 2 reps as Rx’d, weight choice
*Rx 53/35 and situps to touch butterflied toes
Wednesday, March 15, 2017
Warmup (10 min): Trainer’s Choice
Strength/Skill (30 min): 5-6 Rounds of
Push/Press/Bench 50, 60, then 70% for duration, 8 reps
3 slow negatives (4-6 seconds)
DB Rows, light weight for 12 reps
*Level 1 5s on press, ring row negatives
Conditioning (20 min): Check off each item
1) One minute max calories airdyne
2) 500m row 90ish% effort
3) 300 single unders (these can be broken up)
Friday, March 17, 2017
Warmup (5 min): Dynamic
Skill (5 min): Setup and brace for deadlift single
Strength/Max Effort (35 min): Heavy Deadlift
50% x 5, 60 x 4, 70 x 3, 80 x 2, 90 x 1, and then go up in singles under the guidance of your coach
*Level 1 5×5
Conditioning (15 min): For time
1) One Round of James Paul
2) 100 air squats
3) 50 pushups
*Level 1 DB cleans in JP, Level 2 reps as written, Rx use 35/20 DB snatches, full pushups
