Sunday, October 2, 2016
7 AM Mindful Lifting, Gang of Four, Entertainment!
8 AM Conditioning, “Psychocandy” (Compare to 10/4/15)
Monday, October 3, 2016
Warmup (15 min): Squat Therapy 3×10 and chalk talk on spotting squats
Strength (30 min): Squat
50, 60, 70% x 5, 75 % x 3, 80% x 1 then 85% rep out
Use your rep out set to calculate your Fall Max:
Formula is (Weight Used x Reps x .033) + Weight Used
So a 200 lb squat for 10 reps would be a 266 lb Fall Max
(200 x 10 x .033) + 200=266
Between Sets: Light cardio in 45-60 second duration
Conditioning (15 min): 7 min EMOM
:00s 2 or 3 rounds of 1 power clean and 2 pushups
:30s 7 kb swings, 7 situps
Wednesday, October 5, 2016
Warmup (15 min): Simple Seven x 2 plus chalk talk on bench spot
Strength (30 min): Bench/Press/Push Press
50, 60, 70% x 5, 75 % x 3, 80% x 1 then 85% rep out
Use your rep out set to calculate your Fall Max:
Formula is (Weight Used x Reps x .033) + Weight Used
So a 100 lb bench for 10 reps would be a 133 lb Fall Max
(100 x 10 x .033) + 100=133
Between Sets: Pulling Work 2 sets of 10 reps choose from Pull Board
Conditioning (15 min): “The Devil You Sort of Know”
75 kb swings, 35 goblet squats
Rest 1 min
45 kb swings, 20 goblet squats
Friday, October 7, 2016
Warmup (10 min): 2 rounds 100 m row, 15 squats, 15 kb swings
Strength (35 min): Deadlift
50, 60, 70% x 5, 75 % x 3, 80% x 1 then 85% rep out
Use your rep out set to calculate your Fall Max:
Formula is (Weight Used x Reps x .033) + Weight Used
So a 300 lb deadlift for 10 reps would be a 399 lb Fall Max
(300 x 10 x .033) + 300=399
Between Sets: Fire Hydrants and Broken Tables, 10/side
Conditioning (15 min): 8 min AMRAP
10 single leg glute bridges/side
12 box jumps
15 kb swings
20 single unders
