Sunday, October 9
7 AM Mindful Lifting–Pavement, Slanted & Enchanted
8 AM Conditioning–“The Chief”

Monday, October 10 or Tuesday, October 11
Warmup: Pick 1 of these choices:
A) Simple Seven x 2
B) Row 1K
C) 3×15 swings, goblets, ring rows, glute bridges
Strength: Squat
40, 50, 65, 70 % of Fall Max for 5 reps, 75% for 5+
Between Sets: Work on finding a good weight range for power cleans with an eye on doing them during our conditioners.  A good weight range would allow you to do a solid set of 5 with very minimal form breakdown.
Conditioning: 10, 11, 12, or 13 to 1 Ladder
Swings
Situps
Box Jumps or Stepups

Wednesday, October 12
Warmup (10 min): Trainer’s Choice
Strength (30 min): Bench/Press/Push Press
40, 50, 65, 70 % of Fall Max for 5 reps, 75% for 5+
Between Sets: Work on finding a good weight range for barbell AND dumbbell rows with an eye on doing them during our conditioners.  A good weight range would allow you to do a solid set of 10 with very minimal form breakdown.
Conditioning (20 min): EMOM 12 min
:00s 2 sets of 2 BB or DB Rows then 5 glute bridges
:30s 10 second plank, 10 second jumprope or jumping jacks

Friday, October 14
Warmup (10 min): 3×15 broken table/side, fire hydrants/side
Strength (30 min): Deadlift
40, 50, 65, 70, 75% % of Fall Max for 5 reps
Between Sets: Work on Jumprope and Plank, 30-40 seconds each
Conditioning (20 min): “El Diablo”
150 kb swings, 75 goblet squats (break up however)
2 min rest then
50 kb swings, 25 goblet squats (break up however)
*Rx Weights are 53/35
*Time includes 2 min rest.  You must rest all 2 minutes for your time to be legit on the whiteboard.