Sunday, April 14, 2019
7 AM Mindful Lifting, Coach’s Choice!!!
8 AM Conditioning Class
1) 5 min mini-Cindy warmup (5 pullups/ring rows, 10 pushups. 15 squats)
2) 25 min Split Jerk practice and then 7 sets of 2 ascending weight to moderately heavy
3) 20 min rounds of 400m run/500m row, 7-10 DB Push Press (35-55/20-35), 15 Glute Bridges, 15 Deadbugs/side
Monday, April 15, 2019–Regular Hours
Warmup (10 min): 3-4 rounds of Light Prowler Push, 8 Ball Slams, 7-12 KB Swings
Strength (30 min): Squat
50% x 5, 60% x 4, 70% x 3, 80% x 2, 85% x 2 for 2-3 sets
*Level 1 5×5
Between Sets:
1) One-Arm KB Farmer’s Carry Down & Back Turf
2) 12 KB Swings
Conditioning (20 min): Murph Prep–Rounds of
:20-:30 Pulling Work (Pullups, Banded Pullups, Ring Rows)
5-8 Pushups then 3-5 DB Floor Press (20-35/10-20)
:20 max air squats then :10 Goblet Squats
Keep moving!!!
*Level 1 3 rounds of 12 Ring Rows, 8 Pushups, 12 Air Squats, 6 Goblet Squats w.200m row btw rounds
Wednesday, April 17, 2019
Warmup (5 min): Simple Seven x 1 (do 25 reps on one of the movements)
Strength/Speed (25 min): Rounds of
Press/Push Press/Bench 50-60% x 2-3 reps
*Level 1 5×5
8-15 Ball Slams
12-18 KB Swings
:30-:60 Jumping Jacks or Mountain Climbers
Conditioning (30 min): Split class into two, 10 min cap each segment
1) w/a partner or two perform 3 rounds of the following
Prowler Walk Down & Back (140-190/90-140) while Partner Planks or Battle Ropes (Battles Rope?)
7-12 Wallballs while Partner Does Glute Bridges
2) w/a partner or two accumulate
1000-1500m row
800-1200m run OR 4-6 min bike
Friday, April 19, 2019
Warmup (15 min):
1) PVC Grace, 30 reps
2) 3×15 Air Squats, KB Swings, Ring Rows
Chalk/Demo (5 min): Romanian DL w/PVC Pipe
Strength/Positional Endurance (20 min):
Romanian Deadlift 5-8 reps (95-155/53-95)
*Level 1 Deadlift 5×5
Tempo Goblet Squats 3-5 reps 3 sec down, 1 sec pause, 1 sec up
Bat Wings on Benches (vid here–bench can be flat) :20-:40 hold (2.5-10 lb plates or dbs)
Row or Bike Steady Pace :30-:45
Conditioning (20 min): 12 min EMOM
:00s 7-10 KB Swings, 3-5 Goblet Squat Cleans (vid here)
*Level 1 7 Swings, 3-5 Goblet Squats
:30s 3-5 Reverse KB Lunges/Side, 5-8 Situps
*Level 1 3-5 Unweighted Lunges/Side, :10 Plank
