Sunday, April 28, 2019
7 AM Mindful Lifting, John Coltrane A Love Supreme
8 AM Conditioning Class
Monday, April 29, 2019
Warmup (10 min):Skills and Drills
1) PVC Overhead Squat–5 min practice
2) 3×10 Gliute Bridges, Fire Hydrants/side, Goblet Squats
Strength (30 min): Pause Squat
40, 50, 60% x 5 (one second pause each rep), 65-70% x 3, 70-75% x 2, 75-80% x 1-3
*Level 1 5×5
Between Sets:
1) Row or Bike :30 moderate, :10 hard
2) Slam Ball Ground to Shoulder, 10/side
3) Wreck Bag Goodmorning, 7-10 reps
Conditioning (20 min): 4 rounds (w/15 seconds transition time)
Minute 1: 10-15 Ring Rows *Scale up Pullup Work
Minute 2: Row or Bike
Minute 3: 12-18 KB Swings
Minute 4: 7-12 Pushups *Scale up Max Effort 30 seconds
Wednesday, May 1, 2019
Warmup (10 min): Dynamic
Power/Speed (30 min): Press/Push/Bench
5-6 rounds of…
Press/Push/Bench 50-60% x 2-3
*Level 1 5×5
5 Ball Slam/Stepup (Slam Ball then Step onto Box) *Scale Up 7 Ball Slam Burpees
Prowler Sprint (180/120)
10-15 KB Swings
Conditioning (20 min): 21-15-9
Fitness Goblet Squats, Ring Rows, Situps
Performance DB Thrusters (35-45/20-30), DB Rows, Situps w/Feet Butterflied
Sport Barbell Thrusters (95/65), Pullups, Rest 1 min btw sets
Friday, May 3, 2019
Warmup (10 min): 3 rounds of
One-Arm Farmer’s down & back turf
:30 plank or :20 side plank/side
10-15 Broken Table/Side
Skill (10 min): Barbell Complex w/PVC
Deadlift, Row, Hang Clean, Press/Push Press, Back Squat, Goodmorning
Work (30 min): Rounds of
BB Complex, 8 reps (95-115/65-85)
Run 400m, Bike, or Row 2 min
*Level 1 Rounds of
Deadlift 5×5
DB Cleans, 5-8 reps
DB Floor Press 5-8 reps
DB Squat 5-8 reps
Run 400m, Bike, or Row 2 min
Intervals (10 min): w.partner or two
3-4 rounds of
:30 KB Swing/:20-:30 plank, then ::30 rest
*Scale Up :45 one-hand swing/:15-:20 pushups, then :30 rest
