Sunday, November 6, 2016
7 AM Mindful Lifting, Sam Cooke and The Soul Stirrers
8 AM Conditioning “Pushing Kelly”–5 rounds
400m run
10 push press (155/105)
30 box jumps
Monday, November 7, 2016
Warmup (10 min): Trainer’s Choice
Strength (30 min): Squat
40, 50, 60, 65, 70% x 5, 75% x 5+ (Use Fall Max)
Between Sets: Pick 2 of 4 each rest period
:45 battle ropes, :45 row, :45 jumprope, :45 plank
Conditioning (20 min): 12 min EMOM
:00s 12 kb swings, 5 pushups
:30s 5 situps, hold bottom squat 3 count, 2 situps
Wednesday, November 9, 2016
Warmup (10 min): 3×15
air squats, ring rows, kb swings, broken table/side
Strength Circuit (40 min): 6 rounds
Bench/Press/Push Press 40, 50, 60, 65, 70% x 5, 75% x 5+ (Use Fall Max)
250m row (crush it)
12 partner situps w/med ball hand to partner
10 kb goodmornings
Conditioning (10 min): 30-20-10
One-Arm KB swings (total)
Box Jumps/Step-Ups
Friday, November 11, 2016
Warmup/Skill (10 min): Do Your Deadlift
8-12 singles at 40% Fall Max–crisp setup every single rep
Plank :10-:20 between reps
Strength (35 min): Deadlift
50, 60, 65, 70% x 5, 75% x 5+ (Use Fall Max)
Between Sets: Prowler/Sled
Conditioning (15 min): Tabata Two Time
8 minute alternating Tabata
Air Squats
Pushups
*Score is total of your lowest rounds of squat and push
