Sunday, September 11, 2016
7 AM Mindful Lifting, The Clash, London Calling
8 AM Conditioning, “Daniel”

Monday, September 12, 2016
Warmup (10 min): Station Demo & Practice–Wallballs, Row 50m, Crunches, DB Single-arm bench
Strength (30 min): Squat
Empty, 40%, 50%, 60%, 70% all sets of 5, 75% set of 5+
Between Sets: Work at 1-2 stations for 7-10 reps (or 1 50m row)
Conditioning (20 min): 10 minute rounds of
:00s 12 KB Swings
:30s 5 air squats,:10 plank, 3 situps

Wednesday, September 14, 2016
Warmup (10 min): Trainer’s Choice
Strength (30 min): Bench, Press, or Push Press
Empty, 40%, 50%, 60%, 70% all sets of 5, 75% set of 5+
Between Sets: Pick a short segment of light cardio (Run 200m, Bike or Row 1 min, Jumrope 30 seconds)
Conditioning (20 min): 12 min AMRAP
10 kb swings
10 goblet squats
5 pushups
10 box jumps/stepups
10 situps

Friday, September 16, 2016
Warmup (10 min): 5 rounds of 50m row, 10 broken table/side, 12 glute bridges
Strength (30 min): Deadlift
Empty, 40%, 50%, 60%, 70% all sets of 5, 75% set of 5+
Between Sets: Work on :20-:30 planks (hands, elbows, side plank)
Conditioning (20 min): “James Paul” (12 min cap)
3 rounds of
30 one arm db snatch (15/arm, rx weights 35/20)–sub db clean
100 single unders–sub jumping jacks
15 burpees–sub humane burpees