New or Returning Movements: Benching with Chains and Bands, Power Cleans in EMOMs, “Cindy” for benchmark
Sunday, November 26, 2017
7 AM Mindful Lifting, Teenage Fanclub Grand Prix
8 AM Mind Eraser Conditioning
Monday, November 27, 2017
Warmup (10 min): Squat Therapy
Rep Strength (25 min): Squat
Warmup with set at 40-50% for 8
Work 5 sets at 50-65% for 5-8 reps
*Level 1 5×5
Conditioning (20 min): EMOM 10 min–5-8 min explanation & setup, 10 min work, 2 min breakdown
:00s 2 power cleans (135-185/85-115), 5 burpees, 2 power cleans *Level 1 DB cleans, humane burpees
:30s 3-8 box jumps/step-ups, 3-8 KB swings
Cooldown (5 min): Accumulate 2-3 min in squat stretch
Tuesday, November 28, 2017–6:30 ARC and Open Gym
Wednesday, November 29, 2017
Warmup (10 min): Coach’s Choice
Speed Strength/Accom Resistance (30 min): Bench Press
Demonstration/Setup (10 min): Bench w/Chains on two platforms, Bench w/Bands in Power Rack
Work (20 min): 3-6 rounds of
Chain or Band Bench, sets of 2-3 reps @40-50% (including chains or band weight)
3-5 pullups or 7-12 ring rows
*Level 1 5×5 plus pullup or ring work
Finisher (20 min): 12 min hard rounds of–5 min exp & setup, 12 min work, 2-5 min breakdown
5-8 ball loads (60/40/20) *Scale up Med Ball Squat Clean and Load
125m row *Level 1 30 seconds moderately hard bike
6-10 empty barbell thrusters *Level 1 DB Thrusters
20 KB Swings *Level 1 10-15 swings
Thursday, November 30, 2017–6:30 ARC and Open Gyms
Friday, December 1, 2017
Warmup (10 min): Line Warmup
Heavy Effort (20 min): Deadlift from plates/blocks. rack
Warmup: 40-50% x 5, 60% x 3-4
Work: 70% x 2, 80% x 2, 90-95% for 3-5 reps (cap at 5)
*Level 1 5×5
*Complete rest between sets so as not to be dopey
Benchmark Conditioning (30 min): “Cindy”
5-7 min explanation & setup
20 min AMRAP
5 pullups *Level 1 5 DB rows
10 pushups *Level 1 5-8 pushups
15 squats *Level 1 7-10 squats
