Sunday, Jan 27, 2019
7 AM Mindful Lifting, The Clash, Sandanista!
8 AM Bromfield Swim/Mind Eraser Conditioning
Monday, Jan 28, 2019
Warmup (10 min): 3×20 Fire Hydrants, Glute Bridges, Light Band Goodmornings
Skill/Chalk (10 min): Spotting Re-Certification and Practice
Strength (25 min): Squat
40, 50, 65, 75 % x 5, 85% x 5+
*Level 1 5×5
*Use new Training Max, up 5 lbs if 95% 5 or more reps, same if 95% = 3 or 4, drop 10% if 95% 2 or fewer reps
Between Sets:
1) Trap Bar Farmer’s Carries, one length turf (145/105)
2) :30-:45 row or airdyne
Conditioning (15 min): 20-16-12
One-Arm DB Squat Clean *Level 1 DB Power Clean
One-Arm DB Snatch
DB Goblet Squat *Level 1 Air Squats
*Rx 35-45/25-30
Wednesday, Jan 30, 2019
Warmup (10 min): 5 rounds 10 PVC Press or Bench Press, Med Ball or Slam Ball pass w/partner
Skill/Chalk (10 min): Bench Spotting Re-Certification and Practice
Strength (25 min): Bench/Press/Push Press
40, 50, 65, 75 % x 5, 85% x 5+
*Level 1 5×5
*Use new Training Max, up 5 lbs if 95% 5 or more reps, same if 95% = 3 or 4, drop 10% if 95% 2 or fewer reps
Between Sets:
1) 7-12 Double KB Swings (Outside Legs)
2) With a partner, plank :30 while partner does box jumps or stepups, then switch
Conditioning (15 min): 8 min EMOM
:00s 12 KB Swings, 3 pushups *Scale Up 5 burpees
:30s 8 Situps, :10 plank *Level 1 :15 plank only
Friday, Feb 1, 2019–Patriots Spirit Day (Wear Pats Gear to Class)
Warmup (10 min): Dynamic
Strength (30 min): Deadlift
40, 50, 65, 75 % x 5, 85% x 5+
*Level 1 5×5
*Use new Training Max, up 5 lbs if 95% 5 or more reps, same if 95% = 3 or 4, drop 10% if 95% 2 or fewer reps
Between Sets:
1) 7-12 Wallballs
2) 7-12 Deadbugs/side *Scale Up hold light KB with both hands
3) :20-:30 Ball Slams
Conditioning (20 min): “Power and the Prowler”
3-5 rounds of
5 DB Power Cleans *Scale up 5 Barbell Power Cleans (115-155/75-105)
Prowler Sprint (180/140) *Scale up :30 airdyne sprint
