Monday, October 14, 2019
Warmup (10 min): 3-4 rounds
10 Shoulder Dislocates (Band/PVC), 5-10 Banded Overhead Squats, 10 Bench “Ys” (of IYT fame)
Strength (30 min): 6 rounds
a) Pause Squat,30%, 40%, 50% x 5, 60% x 3-4, 70% x 2-3, 80% x 1-3 (leave 1 in tank)
*Level 1 warmup set then 5 sets of 5 at current work weight
b) 20-35 Band Pullaparts
c) Hip Slingshot Monster Walk, length mat
Conditioning (20 min): 7 min EMOM
Fitness :00s 7-12 KB Swings, :30s 5-8 Shoulder Taps/Side
Performance :00s 3-5 Power Cleans (50-60% max clean), :30s 4-6 DB Floor Presses
Sport :00s 1–3 Squat Clean (135/95), :30s 4-6 DB Burpees w/Pushup (35/20)
Tuesday, October 15, 2019
Warmup (15 min): Rounds of
Row 500m
Bike 2 min
20 KB Swings
Skill Work (20 min): Halloween Split Jerk
5 min PVC Demo/Practice then 6-9 rounds of
a) Split Jerk, 2 reps @ moderate weight *Shoulder Sub 10 Band Pulldowns
b) 10 KB Swings
Conditioning (25 min): 20 min Rounds, not for time
8 Double KB or DB RDL
7-12 Box Jumps or Stepups
:30 Battle Ropes or :30 moderate pace airdyne
7-12 One Arm Banded Row/side
Rest :30-:45
Finisher (10 min): 2-4 Prowler Sprints
Rest at least :45 between attempts
Wednesday, October 16, 2019
Warmup (5 min): Simple Seven x 1
Light Set/Technique Work (15 min): Press/Bench/Push
Coached Warmup sets of 3-5 at 30% *Level 1 use 50-60% of current work weight
Between sets: 2 Dynamic Movements, Length Turf
Strength (15 min): Press/Bench/Push
50, 65% x 5, 80% x 3, 85-90% x 1-3
*Level 1 5×5 at current work weight
Conditioning (25 min): 20 min EMOM
4 Glute Bridges OR KB Goblet Cleans
5 Air/Goblet Squats OR 5 Situps
6 KB Swings
7 Single or Double Unders
Thursday, October 17, 2019
Warmup (10 min): Dynamic OR Outdoor
Skill and Practice (20 min): Snatch
PVC/Empty Bar 5 min demo High Hang Position then
Accumulate 30-40 reps snatch or clean rom high hang at moderate weight in sets of 3-5
Between Sets: 3-6 Light Double DB Rows (Activate lats–use em on snatch!)
Abs, Arms, Abs, Arms (15 min): 20-12-6
Weighted or Unweighted Crunches
Band Pushdowns
Deadbugs (half reps/side)
Band Curls
Conditioning (15 min): 3 rounds
Heavy Prowler Walk (180+/120+)
Row 90 sec @30 or less strokes/min OR Run 200m @mile pace
Friday, October 18, 2019
Deadlifts and Open 20.2
