Monday, May 22, 2017
Warmup (10 min): Line/Dynamic
Strength (25 min): Squat
40% x 5, 50 % x 5, 60-65% for 5-8 sets of 5
(you may add 5 lbs to last week’s weight if you like)
*Level 1 5×5
Conditioning/Skill/Murph Prep (25 min):
Not for time–Accumulate Rounds of
3-7 pullups (strict/banded) or Level 1 Ring Rows
10 pushups
15 situps
20 air squats
200m row or 60 seconds airdyne
*Level 1 5-7 rounds total
Wednesday, May 24, 2017
Warmup (10 min): Coach’s Choice
Strength (25 min): Bench/Press/Push Press
40×5, 50×4, 60×3, 3 or 4 sets of 70% x 8-12 reps
*No between work so this can be speedy, be speedy
*Level 1 5×5
Conditioning 1 (10 min): “Death by Swings”
150 swings, rest 1 minute, 50 swings
*Level 1 100 swings total, Rx 53/35, Rx Plus overhead swings
Conditioning 2 (10 min): Accumulate 2-3 rounds
Airdyne sprint, 30 seconds
Cashout (5 min): Plank
Friday, May 26, 2017
Warmup (10 min): McGill Big 3 x 2-3 rounds
Strength/Max Effort (40 min): Deadlift
50×5, 60×4, 70×3, 80×2, 90×1
Work up to max effort single with help from your coach.
This should be heavy but may not reach PR territory given our conditioning emphasis for Murph.
*Level 1 5×5
Between Sets Option: Light Cardio
Optional Conditioner (10 min): 13-1 ladder
KB Swings
Situps
