Sunday, March 25, 2018
7 AM Mindful Lifting, Afghan Whigs, Debonair
8 AM Conditioning 18.5
Monday, March 26, 2018
Warmup (10 min): 21-15-9 KB Swings, Fire Hydrants/Side
Strength/Power (30 min): Squat/Clean Options
1) Squat 50, 60, 70% x 5, 80% x 3, 90% x 1-3 *Level 1 5×5
2) Hang Squat Clean, work to heavy single
Between Sets: Light Cardio
Conditioning (20 min): 4 rounds of
Run or Row 400m *Level 1 Bike 2 min
12-25 Pushups OR Ring Rows *Level 1 do 12 pushups OR Ring Rows and 12 broken table/side
Tuesday, March 27, 2018–6:30 ARC and Open Gym
Wednesday, March 28, 2018
Warmup (10 min): Dynamic W.U
Strength (30 min): Bench/Press/Push Press
50, 60% x 5, 75% x 3 x 5
*Level 1 5×5
Between Sets: Sets of 10-20
1) Band Pullaparts
2) Face Pulls
Conditioning (20 min): “El Diablo (Un Poquito, No Mas)”
1) 100 Kb Swings for time (53/35) *Level 1 50-65 Swings
2) 50 Goblet Squats for time (53.35) *Level 1 20-35 Squats
3) Hold Plank for 2-4 minutes *Level 1 Plank for :30-:90
Thursday, March 29, 2018–6:30 ARC and Open Gym
Friday, March 30, 2018
Warmup (10 min): 2-4 rounds of
Deadlift (95/65), 3-5 reps
Row or Bike :30 fast but not all-out
Strength & Speed Circuit (40 min): Rounds of
Deadlift 50-60% x 5 *Level 1 5×5
Ball Slams, 10 reps (60/40/20)
Row or Bike :20 faster but not all-out
Glute Bridges, 10-20 reps
7-12 Burpees over Yoga Block *Level 1 5-8 strict pushups
7-12 DB Thrusters (35/20) *Level 1 5-8 Goblet Squats
Cooldown (10 min): Row, Bike, or Jog 3 min at slow pace
