Monday, August 19, 2019–check notebook for 7/21 workout
Warmup (10 min): Light Barbell Squats (20-30% x 3-5 reps) & Light Cardio
Chalk (10 min): Spotting Squat–Bringing Bar and Lifter Back Into Rack
Strength (25 min): Max Effort Squat
Squat 50% x 5, 65% x 4, 75% x 3, 85% x 2, 90% x 1-2, go up w/coach help
*Level 1 Warmup Set then 5 sets of 5 at current work weight
*Between sets: Light Cardio and Spotting
Conditioning (15 min): 4-7 Prowler Sprints
Weight from 90-180, close to full recovery between efforts
Tuesday, August 20, 2019–check notebook for 7/22 workout
Warmup (5 min): Dynamic
Skill (10 min): Squat Clean (High Hang, Hang, Shin)
Power (15 min): Squat Clean, work in ascending sets of 2-3 to heavy weight
Rest :30-:60 btw
Conditioning (30 min): 4 rounds
Every 5 min do
5-8 Squat Cleans (70-80% heavy weight) *Sub Power Cleans and Goblet Squats
15-20 Pushups *Level 1 sub 15-20 ring rows every other round
400m row at recovery pace *Sub 2 min bike at recovery pace
Wednesday, August 21, 2019
Warmup (10 min): PVC Demo and then 3×12 Light Barbell Rows
Skill (10 min): PVC Split Stance Overhead Press/Light Weight Practice
Strength (20 min): 6-8 rounds
Split Stance Overhead Press, 3-6 reps (Bench Sub for Shoulder Peeps)
*Level 1 Warmup set then 5×5 your pressing movement
Tall Kneeling Ball Slams, 7-12 reps
Conditioning (20 min): “Carry and Cashout”
1) 2 rounds of
Fitness 20 KB Swings, :20-:30 plank
Performance 30 KB Swings, :30 max situps
Sport 15 DB Burpees (35-45/20-30), :30 max situps
2) 30 Band Pullthroughs OR Pushdowns
Thursday, August 22, 2019
Warmup (20 min): Demo then 15 min Rounds of
15 KB Swings
15 Underhand Band Pullaparts
15 Banded Rows
2 min Bike or Row
Conditioning (40 min):
1) 6-8 rounds
Alternate :45 hard bike/row./200m run efforts with 1:15 rest
2) 3-4 rounds
Offset Carries (2 diff KB weights), :30-:45
8-12 Bear Hug Sandbag or SlamBall Goodmornings
Moderate/Easy 2:00 Bike/Row/400m run
Friday, August 23, 2019
Warmup (10 min): Simple Seven x 2 or Coach’s Choice
Skill (10 min): Barbell Complex
DL, Row, Hang Power Clean, Press, Back or Front Squat
Strength Endurance (40 min): 6 rounds
BB Complex, 7-12 reps
:30-:60 Jumprope Practice
:30-:75 Foam Roll Lower Body
*Level 1 6 rounds of
Deadlift, 5 reps (first round warmup weight, next 5 rounds are at current work weight)
DB Rows 8-12 reps
Goblet Squat 3-6 reps
:30-:60 Jumprope Practice
:30-:75 Foam Roll Lower Body
