Monday, May 7, 2018–Testing Day!!
Warmup (10 min): Squat Therapy 2×5
Skill (10 min): Spotting Safety Squat and Bailing on Front Squats
Strength (25 min): Work to Max Front Squat or Safety Squat
Suggested Rep Scheme 50×5, 65×3, 80×2, up by 10% in singles
*Rest 2-3 minutes between sets and attempts
*Level 1 5×5
Conditioning (15 min): 3 rounds
10 Power Cleans (135/95) *Scale Up Squat Cleans *Level 1 DB Cleans
400m run or 500m row
Tuesday, May 8, 2018–6:30 ARC and Open Gyms
Wednesday, May 9, 2018
Warmup (10 min): Coach’s Choice
Strength/Max Effort (25 min): Work to Heavy Double
Close Grip Bench Press OR Split Stance Overhead Press
*Level 1 5×5
Between Sets: Accumulate 100-200 Band Pullaparts
Conditioning (25 min): 3-4 rounds of
6 Med Ball Over Shoulder + Burpee *Level 1 Pushups
9 Double KB Squats *Level 1 Goblet Squats
12 DB Thrusters *Level 1 5-8 reps
Rest 2-3 min
Thursday, May 10, 2018–6:30 ARC and Open Gyms
Friday, May 11, 2018
Warmup (10 min): Dynamic
Repetition Strength/Movement Practice (25 min): Double DB Deadlifts
*Use plates or blocks to bring DBs to mid-shin
4-7 rounds of
1) 6-10 reps Double DB Deads *Level 1 5×5
2) 4-8 Seated Jumps *Level 1 Goblet Squats to Bench or Box
Accessory Work (10 min): 2-3 rounds
10 Weighted Glute Bridges (45/25)
5-8 Eccentric Calf Drops/Side
Conditioning (15 min): Alternating Tabata, 8 rounds
:20 KB Swings, :10 rest
:20 Pushups, :10 rest *Level 1 Sub Plank for Pushup every other rd
Saturday, May 12, 2018–7 to 9 AM Open Gym
Sunday, May 13, 2018
7 AM Mindful Lifting, Matthew Sweet Girlfriend
8 AM CrossFit, 30 Bear Complexes and Running
*Wear your Nanos or Flat shoes!
