Sunday, December 2, 2018
7 AM Mindful Lifting, Rolling Stones Beggar’s Banquet
8 AM Bromfield Swim–Strength Area, Mind Eraser Conditioning (Tabata/Interval)
9 AM Holiday Photo Shoot
Training Max 411:
Add 5 lbs to training max if 95% set (week of Nov 19) was 5 or greater
Keep training max same if 95% set was 3 or 4
Drop training max 10% if 95% set was 2 or less
Monday, December 3, 2018
Warmup (10 min): Coach’s Choice
Strength (30 min): Squat
50, 60, 65, 75% x 5, 85% x 5+
*Level 1 5×5
Between Sets:
1) Slingshot shuffle one length turf
2) 10-20 ball slams OR KB swings
3) :30 deadbugs OR broken tables
Conditioning (15 min): “Holiday Conga”–rounds of
Prowler Push (180/100)
Row or Bike :45 hard pace
20 seconds pushups *scale up 10 pushups w/3 second hold at top
20 seconds box jumps *Level 1 5-8 goblet squats
Cooldown (5 min): Samson or Couch Stretch
Wednesday, December 5, 2018
Warmup (10 min): IYTs or Shoulder Shocker variation
Strength (30 min): Bench/Push/Press
50, 60, 65, 75% x 5, 85% x 5+
*Level 1 5×5
Between Sets:
1) Heavy Prowler Push or Sled Drag 1 length
2) Half-Kneeling DB Press 5/side OR One-arm DB Floor Press 5/side
3) Tempo Goblet Squat 3 count down, 1 second pause at bottom, 7-12 reps
Conditioning (20 min): “Mongrel” (12 Workouts of Woodshed)
65 burpees
65 ab-mat situps
*Level 1 4 rounds of 15 swings, :45 hard row or airdyne
Optional Cooldown: Roll Out Upper Back and Lats
Friday, December 7, 2018
Warmup (10 min): Dynamic
Strength (30 min): Deadlift
50, 60, 65, 75% x 5, 85% x 5+
*Level 1 5×5
Between Sets:
1) Aw crap Max Cals 30 seconds airdyne
2) Damn son 70% speed shuttle run on turf (down, touch, back)
3) What the hell Max Air Squats 20 seconds
Conditioning (20 min): EMOM 7
:00 5-8 DB Cleans *Scale up 3-5 Barbell Squat Cleans (135-155/75-95)
:30 7 KB Swings, 3 pushups, 3 KB Swings
Optional Cooldown: 2-4 Prowlers
Saturday, December 8, 2018–Open Gym 7-9:15
Suggested 12 Days Workout: “Bruh”
10-1 Ladder of Bench (use 50-60% training max)
10 goblets every round, alternating full squats with just above parallel/just shy of extension (these are awful!)
15 KB swings every round
*Level 1 5 rounds of 5-7 DB Bench, 10 goblets, 15 swings
