Sunday, September 16, 2018
7 AM Mindful Lifting, Sleep, The Sciences
8 AM Mind Eraser Conditioning
Monday, September 17, 2018
Warmup (10 min): Squat Therapy x 2
Strength (30 min): Squat
50, 60 % x 5, 70, 80% x 3, 90% x 3+
*Level 1 5×5
Between Sets:
1) Skill Work Power Clean from Hang Pos, 2-4 reps moderate weight
2) DB Incline Rows OR Bench Press, 7-10 reps
Conditioning (15 min): Athletic Focus: 3-4 rounds
7-12 high handle trap bar (105/75) OR One DB Goblet Squats (45-65/25-45)
30 KB Swings *Level 1 15-20 Swings
7-12 box jumps/stepups
Cooldown (5 min): Couch Stretch, accum 1-2 min
Tuesday, September 18, 2018–Suggested
Warmup: 3×15 ring rows, air squats, broken table/side
Skill/Power: Two Position Clean 1/2: One rep from hang, two reps from high hang (Pockets/Power)
10-15 of each 1/2 rep
Aerobic Work: 20 min recovery pace
Bike
Row
Sled/Prowler
Wednesday, September 19, 2018
Warmup (10 min): 1 round James Paul
15 burpees/humane, 30 db snatch, 100 singles (*scale up doubles x 35)
Strength (30 min): Bench/Push/Press
50, 60 % x 5, 70, 80% x 3, 90% x 3+
*Level 1 5×5
Between Sets:
1) Row 100-150m OR Run 200m
2) Overhead Plate Lunges (35/15) x 5-8/side *Level 1 unweighted
Conditioning (20 min): DB Conditioning
1) Choose one of these two
DB Grace (35-55/20-40), 30 DB clean and overhead OR
21-15-9 DB RDLs (25-40/15-25), Box Jumps or Stepups
then
2) Row 75 seconds, note cals and then do that # of DB Thrusters (25-35/15-25)
e.g., 30 cals does 30 DB Thrusters
Thursday, September 20, 2018–Suggested
Warmup: Simple Seven x 2, Roll Out Upper Back
Skill/Power: Push Press/Push Jerk/Split Jerk
25-30 reps in sets of 2…light to moderate weight
Aerobic Work: 20 min recovery pace
Bike
Row
Sled/Prowler
Friday, September 21, 2018
Warmup (10 min): Dynamic
Strength (30 min): Deadlift
50, 60 % x 5, 70, 80% x 3, 90% x 3+
*Level 1 5×5
Between Sets: Tires, Sleds, 200m med ball carries
Conditioning (20 min): 15 minute Cindy-ish
Rounds of
5 pullups/ring rows
10 pushups *Level 1 alternate :15 plank each round
15 air squats *Level 1 alternate 10 situps each round
200m run/250m row
