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Week of May 15-21

Sunday, May 15
7 AM Mindful Lifting, “Here Come the Warm Jets”, Eno
8 AM Conditioning Class, Extended W/U, Bear Complexes Plus Run Plus One

Monday, May 16
Warmup (15 min): 3-5 rounds of
15 fire hydrants/side
5 wall or bar squats (weight biased towards heels–use wall or bar to mitigate against forward knee travel)
10 one arm kb swings/side
Strength (30 min): Squat
Sets of 5 @ 40, 50, 65, 75, 85%
3-5 sets of 5 @65%
Between Sets: 75-100 total reps Trilogy movements
*watch clock! Always prioritize strength over assistance movements
Conditioning (15 min): 10 minute EMOM
First 5 minute: 5 pushups, 5 situps
Next 5 minutes: 10 pushups, 10 situps
*Pick one minute of the 10 to do as many pushups and situps as you can.  Just keep moving.

Wednesday, May 18
Conditioning (20 min): Prowler
Get out there you sons of guns.  Push to your heart’s content.
Shoulder Mobility (15 min): 3×15
Y Handcuffs, Face Pulls, Band Pullaparts
Strength (25 min): 
1) Bench or Press Sets of 5 @ 40, 50, 60, 70, 80%, 3-5 sets of 5 @60%
or
2) Push Press 40, 50, 65% x 5, 70% for 5 sets of 5
Between Sets: 75-100 total reps Trilogy movements
*watch clock! Always prioritize strength over assistance movements
*For Push Press Peeps: 25-50 total reps DB Floor Press

Friday, May 20, 2016
Warmup (10 min): Simple Seven x 2
Strength (30 min): Deadlift
Sets of 5 @50, 60 or 65%, 70 or 75%
7-10 sets of 2 @ 60%–faster and better than last week.  GO!
Conditioning (20 min):
1)
One round of James Paul
15 burpees (health: humane burpees)
30 one-arm db snatch (health: db cleans)
100 single unders
2) 30-20-10
KB swings (health: kb goodmorning)
Goblet Squats (Health: air squats)

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