Sunday, March 10, 2019
7 AM Mindful Lifting
8 AM Conditioning Class, CF 19.3 (Rx, Scaled, Many Options)
Monday, March 11, 2019
Warmup (10 min): 3 rounds of
10 Goblet/Air Squats, 12 KB Deadlifts, 15 Band Pullaparts
Skill/Power (10 min): Hang Power Snatch (Below Knee)
Power (25 min): Hang Power Snatch or Clean (Below Knee)
6-10 ascending sets of 2
*Level 1 5×5 Deadlift
Between Sets:
1) DB Romanian Deadlifts, 7-12 reps light weight
2) 10-16 Ball Slams
Conditioning (15 min):21-15-9 for time
DB Thrusters (35-45/20-30) *Level 1 Goblet Squats
Situps *Scale Up Use Med Ball
KB Swings (53-70/35-44)
Tuesday, March 12, 2019–Olympic Practice
Snatch 8×2 every 90 seconds
Clean From High Hang, Clean from Below the Knee, 7×1-1 rest as needed
Wednesday, March 13, 2019
Warmup (10 min): Shoulder Shocker 3×10
Strength (30 min): Press/Push/Bench Press
50 reps at 55-60% in sets of 5-6.
*Level 1 5×5
Between sets: Mobility/Flex or Ab/Core Work in 30 second increments
1. Mob/Flex: Choose from Pullaparts, Face Pulls, Blackburn IVTs, 12-20 reps
2. Ab/Core Work: Choose from McGill Crunches, Hanging Leg, Hanging Knee Raises, 7-10 reps
Conditioning (20 min): w/partner or two
1) 3 rounds of Offset carries (ex 35 lb db left hand, 45 right hand) length turf or mat and back, partner does rounds of 7 air squats and 7 situps *Scale Up 10 Burpees
2) Done at same time, 3 rounds of :30-:40 plank, :30-:60 kb swings
Thursday, March 14, 2019–Long Duration
4-7 Rounds of
Row/Bike/Prowler Walk 3 min
KB Swings/Stepups/Broken Table 1 min
Friday, March 15, 2019–Woodshed/CF 19.4
Will be programmed evening prior
