Tuesday, May 29, 2018–6:30 ARC and Open Gyms
Wednesday, May 30, 2018
Warmup (10 min): Bandapalooza
5 rounds of 10-20 Pullaparts, 5-10 Pushdowns, 10-15 Air Squats
Strength (25 min): 7-10 rounds of
1) Floor Press (BB or DB–vid here), 3 reps at 50-60%, 3 count down, 1 count on ground, 1 count up
*Level 1 5×5
2) Hang Power Snatch w.DB, 3 reps/side (35-45/15-25)
Conditioning (15 min): “Predict A Riot”
21-15-9
Front Squat (155/105) *Level 1 sub DBs
Burpees *Level 1 Pushups
Finisher/Cashout (10 min): Complete as much as possible
50 Band Curls
50 Band Hamstring Curls
800,m run or row
Thursday, May 31, 2018–6:30 ARC and Open Gyms
Friday, June 1, 2018
Warmup (10 min): Coach’s Choice
Skill Work (10 min): Squat Clean
PVC then DBs and Light BBs
Conditioning (20 min): “Corrie”
21 Squat Cleans (135/95)
21 Pushups
50 Double Unders *Sub 150 singles
15 Squat Cleans (135/95)
15 Pushups
50 Double Unders *Sub 150 singles
9 Squat Cleans (135/95)
9 Pushups
50 Double Unders *Sub 150 singles
*Level 1 5×5 Squats with :30-:60 Jumprope or Jumping Jacks btw sets
Accessory/Accumulation (20 min):
4 rounds of Banded Alphabet/Side (vid here)
LIGHT BB (75/45) Back Rack Lunges 30/side *Level 1 30-50 Air or DB Squats
30-50 Weighted (45/25) or Unweighted Glute Bridges
