Sunday, March 31, 2019
7 AM Mindful Lifting, Keith Hudson Pick A Dub
8 AM Mind Eraser Conditioning Magic 8×8, Woodshed Gauntlet Practice
Monday, April 1, 2019
Warmup (10 min): With a partner or two do
3 x 8-12 Air Squats, Med Ball Tosses, 10-15 Deadbugs/Side
Strength (30 min): Power Clean/Squat–5 to 7 rounds of
1) Do 2 Power Cleans, then 5-8 Squats (Front Squats OR rack and then Back Squat)
*Weight should be your Grace weight or appx 30-40% squat
*Level 1 5×5 Squat
2) Work Jumprope or Plank for :30-:45
3) Grab coach for DB Split Jerk Chalk Talk
Conditioning (20 min):
1) 21-15-9
KB Swings
DB Split Jerks
*Level 1 3 rounds of 12 Swings and 7-10 DB Push Press
2) 9-15-21
KB Swings *Level 1 Ball Slams
Pushups *Level 1 do 9 Pushups Rd 1, 15 Ring Rows Rd 2, and 7 Pushups and 14 Ring Rows Rd 3
Tuesday, April 2, 2019
Warmup then 13-1 ladder of…
KB Swings
Pushups
Situps
*Level 1 do ladder down from 8 or 9 instead of 13
Wednesday, April 3, 2019
Warmup (10 min)
1) 5 min shoulder warmup coach’s choice
2) Simple Seven x 1
Strength (25 min): Press/Push Press/Bench
50, 65 % x 5, 70, 75 % x 3, 80% x 3+ (AMRAP), 70 X 8-15
*Level 1 5×5
Between Sets:
1) Station with Coach–KB Swing Hip Ext at top
2) 7-15 Ball Slams
3) Run 200m or Row 250m
Conditioning (20 min): Triple Threat
1) 25 back squats (135/95/65, etc–pick the weight) *Level 1 20-30 Goblet Squats
2) 7 rounds of 20 KB swings (fast and furious), 1 length mats bear crawl or Prowler *Level 1 4-5 rounds, sub 15 swings
3) Accumulate 50-75 ring rows, 50-75 situps *Level 1 30-40 ring rows, 30-40 situps, 3 min row or bike
Thursday, April 4, 2019
4-6 rounds
3 minutes aerobic work (Run, Row, Bike)
1 min KB Swings/Bear Crawls/Prowler Pushes
Friday, April 5, 2019
Warmup (5 min): Dynamic
Strength (30 min): Deadlift
50×5, 60×4, 70×3, 80×2, 90×1 for 2-4 sets
*Level 1 5×5
Between Sets:
1) Prowler Push (use 50-60% of max weight you’ve pushed)
2) :30 hard airdyne
Conditioning (25 min): Partner Helen (Not for time)
W/a partner, complete
120 KB Swings
60 Pullups or 90 Ring Rows (30 pullups or 45 Ring Rows/individual)
3k Row or 2400m run (second door to pipe & Back is 400)
