Sunday, Sept 2, 2018
7 AM Mindful Lifting, Big Star, Third/Sister Lovers
8 AM Conditioning Class
Monday, Sept 3, 2018–off for Labor Day
Tuesday, Sept 4, 2018–6:30, 9:30, 12, 5:30 Open Gyms
Wednesday, Sept 5, 2018
Goal: Set Training Maxes for Squat and Press/Bench/Push Press
Warmup (5 min): 2 rounds of
10 air squats, 15 band pullaparts, 4-8 pushups
Strength/Baseline 1 (20 min): Squat
50, 60, 70% x 5, 80-85% x max reps
Training Max is ((Weight x Reps x .033) + Weight) X .90
*Level 1 5×5
Strength/Baseline 2 (20 min): Bench/Press/Push Press
50, 65% x 5, 80-85% x Max Reps
Training Max is ((Weight x Reps x .033) + Weight) X .90
*Level 1 5×5
Conditioning (15 min): Testing–Complete
1) Max Calories Rower 2 minutes (yikes!)
2) Max Air Squats 1 minute
Thursday, Sept 6, 2018–6:30, 9:30, 12, 5:30 Open Gyms
Friday, Sept 7, 2018
Goal: Set Training Maxes for Deadlift
Warmup (10 min): 2 rounds of
One KB Light Farmer’s 200m, :30-:45 plank
Strength/Baseline (30 min): Deadlift
50, 60, 70% x 5, 80-85% x max reps
Training Max is ((Weight x Reps x .033) + Weight) X .90
*Level 1 5×5
Between Sets: Tire Flips, Sledge Strikes
Conditioning (20 min): Athletic Focus–3 rounds of
Station Work–:30-:40 work, :20-:30 transition
Box Jumps/Step-Ups
Power Cleans (115/75) or KB Swings
Jumprope–Singles or Doubles
Airdyne OR Row
:30 rest after 4 stations completed
