Sunday, June 23, 2019
7 AM Mindful Lifting, Coach’s Choice
8 AM Conditioning Class
*Dynamic Warmup (10 min)
*Skill Work (20 min) Overhead Squat, drill and then work in ascending sets of 3
*Conditioning (20 min): “Nancy”
5 rounds of 15 OHS (95/65 rx), 400m run
Monday, June 24, 2019
Warmup (10 min): 3 rounds of 15-20 KB Swings, Air/Goblet Squats, Band Goodmornings
Skill/Hamstring Activation (10 min): Glute Bridge Walkouts
Strength/Heavy Hamstring Work (20 min): 5-6 rounds of
Box Squats Ascending sets of 3 to heavy triple *Level 1 5×5
Prowler Walk (180-220/120-170)
Conditioning (20 min): 8 min AMRAP
Fitness: 15 KB Swings, 10 One-Arm DB Press (5/side), :30 plank
Performance: 25 KB Swings, 10 DB Push Press, 12 Situps (Feet Anchored)
Sport: 20 Overhead KB Swings, 10 DB Snatch/Side, 15 Situps (Feet Butterflied)
Wednesday, June 26, 2019
Warmup (10 min): Coach’s Choice
Skill (10 min): Split Jerk (PVC, Light Barbell)
Power/Skill (20 min): 5-6 rounds
Split Jerk (take from rack) Ascending Sets of 2 to Moderate Weight
*Level 1 5×5 Press/Push/Bench
Between Sets:
7-12 Box Jumps/Stepups
Conditioning (20 min): 20-15-10
Back Squats (40-50% max) *Level 1 Goblet Squats
Ball Slams or Heavy KB Swings *Scale up Slamball Squat Cleans
Pushups
Friday, June 28, 2019
Warmup (10 min): Dynamic
Skill/Demo (10 min): PVC & Light Bar Complexes
Deadlift, Row, Hang Power Clean, Squat (Back/Front), Goodmorning/RDL
Work (30 min): Rounds of
Barbell Complex, 8-12 reps (75-135/53-95)
*Level 1 5×5 Deadlift set then 15 KB Swings, 12 KB Goodmornings, 8 Goblet Squats
Run 400m/Row 500m
Finisher (10 min): Complete (in whatever permutation)
50-75 Band Pullaparts
35-50 Band Pushdowns
35-50 Band Curls
20-35 Band Goodmornings
