Sunday, June 16, 2019
7 AM Mindful Lifting, Pronounced ‘Lĕh-‘nérd ‘Skin-‘nérd
8 AM Conditioning Class
Skill: Snatch
Conditioning: 5 rounds 800m run/1k row, 30 KB Swings or 20 Burpees
Monday, June 17, 2019
Warmup (10 min): Dynamic
Skill (10 min): Half Get-Up (Quick vid here)
1) Punch & Crunch, 2) Push to Hand, 3) Squeeze to Bridge
Strength (20 min): 5 rounds of
Squat @ 5 reps @50-65% ascending *Level 1 5×5
7-12 Double KB Swings
Prowler Push (180/120)
Conditioning (15 min): 7 min AMRAP
Fitness: 10 DB Floor Press, 1 min Row or Bike, 15 Glute Bridges
Performance:10 Pushups, 200m run, 10 Goblet Squats
Sport: :30 Pushups, 12 Burpees, 10 Box Jumps
Finisher (5 min): Couch Stretch
Wednesday, June 19, 2019
Warmup (10 min): 3-4 rounds of
10 Ring Rows, 10 Situps, 20 Glute Bridges, 20 Fire Hydrants (10/side)
Strength (25 min): 4-5 rounds
Press/Push/Bench 40-50% x 8 reps *Level 1 5×5
Staggered Stance KB Row, 7-12 reps/side (vid here)
Row or Airdyne, :20 legs free, :20 legs and arms
Conditioning (25 min): With partner or two, 3-5 rounds of
Med ball or wreckbag lunges (overhead or front rack) while partner does 12-15 situps
Row 200m while partner holds KB at bottom of Goblet Squat Position
Partner Plank :45-:75
Friday, June 21, 2019–Benchmark Friday
Warmup (5 min): Calisthenic Circle
Skill (10 min): Power Clean–3 skill drilll
1) Rack Position & Drop, 2) Jump & Catch, 3) Mid Shin Start Position
Benchmark (20 min): Power Clean
Work with coach to ascend in sets of 2-3 to PR single on Power Clean
Circuit Work (25 min): 5-7 rounds
Heavy KB Swings, 5-8 reps *Level 1 5×5 deadlift
Box Jumps 7-12 reps *Fitness 10-15 Ball Slams
Steady State Cardio 2-3 min (Row, Bike, Run 400m)
