Sunday, June 30
7 AM Mindful Lifting, Jesus and Mary Chain Darklands
8 AM Conditioning Class “Psychocandy” (Also a Jesus and Mary Chain album but in this case a conditioner)
Monday, July 1
Warmup (10 min): 3 rounds
20 KB Swings, 20 Glute Bridges, 20 Air Squats, :20 plank
Speed Work (25 min): Squat
40, 50% x 5, 60, 60, 65, 65% x 2-3
*Level 1 5×5
Between Sets:
1) 7-10 Box Jumps (step down btw) OR Heavy Ball Slams
2) Jumprope :30
Conditioning (25 min): 20-15-10
Fitness: Goblets, Humane Burpees, KB Swings
Performance: DB Thrusters, Burpees, KB Swings
Sport: DB Squat Clean Thrusters (35/20), DB Burpees, KB Swings
Optional Cooldown: Cat/Camels, Broken Tables
Wednesday, July 3
Warmup (10 min): Bench or Floor I-Y-Ts, 3 rounds
Skill (10 min): Bench Leg Drive, demo & practice
Heavy Effort (20 min): Press/Push/Bench
50, 60% x 5, 70, 80% x 3, 90% x 1-3 reps
*Level 1 5×5
Between Sets: Light Cardio 1 min
Conditioning (20 min): “What Just Happened?”
Chalk/Setup then 3 rounds of
Minute 1: 3-5 Deadlifts @50-60% (Level 1 use 70-80% current work weight)
Minute 2: :30-:40 ball slams (Level 1 :20 ball slams, :20 plank)
Minute 3: :40 max air squats (Level 1 :20 goblets, :20 swings)
Friday, July 5–Benchmark Friday
Warmup (10 min): Coach’s Choice
Strength/Circuit (30 min): Rounds of
Deadlift, 50-60% x 5 (alternate movement 10 heavy sandbag or slamball ground to shoulder)
*Level 1 5×5
Prowler Walk One Length (230/160)
Tire Jumps or Pushups, 10 reps
Double KB Swings, 7-12 reps
Conditioning (20 min): 500m row
Chalk, then 3-4 attempts at best 500m row time
Rest at least 2 min btw attempts
