Sunday, October 29, 2017
7 AM Mindful Lifting, Weezer Blue Album
8 AM Mind Eraser Conditioning
Monday, October 30, 2017
Warmup (10 min): Dynamic Warmup w/Animal Walks
Benchmark Conditioning (30 min): “El Diablo”
150 KB swings, 75 Goblet Squats (Break Up However)
3 min rest
50 KB Swings, 25 Goblet Squats (Break Up However)
Rx 53/35 lb kb, Rx Plus Overhead Swings, Level 1 100 KB Swings, 50 Goblets broken up however
Cooldown/Core (20 min): Rounds of
Goblet Rear Foot Elevated Split Squat 3-6/side (vid here) *Level 1 Air Squats
Ring Row Mountain Climbers 5-8 steps/side (vid here) *Level 1 :30 plank
Deadbugs, 8-12/side
45 or 25 lb plate overhead hold :30-:60
Tuesday, October 31, 2017 and Thursday, November 2, 2017
6:30 AM Arc Classes and Open Gyms
Wednesday, November 1, 2017
Warmup (10 min): Coach’s Choice
Speed Strength (25 min): Your Choice of Press (Push/Strict/Bench)
Suggested Warmup: 50, 60% x 5
Work: 3 sets @8 RPE
*weight should be somewhere in the 75-80% range and reps 6-10. Adjust weight accordingly after first set
*Level 1 5×5
Between Sets: Light Cardio
Work Capacity (25 min):
1) EMOM 12 min
Even minutes: Med Ball or Goblet Squats, 10-15 reps *Level 1 12 air squats
Odd Minutes: 15-20 situps *Level 1 7-12
2) Accumulate 1000m rowing or jogging (If you need to sub bike, it’s 250m for every 2 minutes)
Friday, November 3, 2017
Warmup (15 minutes): Simple Seven x 3
HOWEVER YOU MUST DO 30 REPS of one movement each time through CHOOSE WISELY
Strength/Max Effort (35 min): Block Pull/Rack Pull/Plate Pull
Warmup: 40, 50, 65,% x 5 reps, 80% x 2-3 reps
Work: Set to 9 RPE, rest 3 min, set to 8 RPE
*Level 1 5×5 with light cardio between sets to keep the demons at bay
Finisher (10 min): With a partner or two, max burpees in 6 minutes
*If trio, one works while two rest
*Level 1 Row 1600m for time
