Sunday, October 21, 2018
7 AM Mindful Lifting, Brian Eno & John Cale, Wrong Way Up
8 AM Mind Eraser Conditioning

Monday, October 22, 2018
Warmup (10 min): Squat Therapy
Skill/Review (5 min): Spotting
Strength (30 min): Squat
50, 60, 75% x 5, 85% x 3, 95% x 1+
*Level 1 5×5
Between Sets: Pick 1 of 2
1) DB RDLs 6-10 reps
2) Light Goblet Squats to Box, 5-8 reps SIT BACK
Conditioning (15 min): Athletic Focus
7 min EMOM “Tim, I Lied”
15-25 swings
5-8 pushups
Finish Min with Footwork (Jumprope/Jumping Jacks, Mtn Climbers, Tuck Jumps)

Wednesday, October 24, 2018
Warmup (10 min): Dynamic
Strength (25 min): Bench/Push/Press
50, 60, 75% x 5, 85% x 3, 95% x 1+
*Level 1 5×5
Between Sets: Light Cardio
Conditioning (25 min): Athletic Focus 3-6 rounds of
Barbell or DB Squats, 8 reps light weight (30-35% Training Max)
Run 400m, Row 500m, or Bike 2 min
10 over the bench (5/side) holding light KB or DB in Goblet position
7-12 ring rows *Scale up 5-8 chest to bar pullups
12-20 Band Pullaparts (hold stretch for 1 count)

Friday, October 26, 2018
Warmup (10 min): 3 x 15 air squats, situps or glute bridges, broken table/side
Strength (30 min): Deadlift
50, 60, 75% x 5, 85% x 3, 95% x 1+
*Level 1 5×5
Between Sets: Tires, Sledge, Sleds OR Indoor Hard Cardio (Airdyne arms only, Row 250m, 5-8 burpees)
Conditioning (20 min): “San Berdoo/Kalamazoo”
Conditioning: 4 rounds of
Minute 1: 15 KB swings, 10 goblet squats *Level 1 10/6
Minute 2: 7 ring rows *Scale up 5 pullups, 7 pushups *Scale up 7 burpees
Minute 3: 10-15 situps, plank remainder min