Sunday, September 23, 2018
7 AM Mindful Lifting, Sonny Sharrock Ask The Ages
8 AM Mind Eraser Conditioning 8×8 and “Winona”
Monday, September 24, 2018
Warmup (10 min): 3 x 12 of
1) Split Squat (6/side…ignore cables in vid) *Level 1 8 goblets
2) Broken Table/Side
3) Terminal Knee Extensions (12/side)
Strength (30 min): Squat
50, 65, 75% x 5, 85% x 3, 95% x 1+ (SPOTTERSSS)
*Level 1 5×5
Between Sets:
1) Light Power Cleans from High Hang, 2-4 reps–work on quick elbows!
2) 15-25 KB Swings, snap hips and knees!
Conditioning (20 min): Light Athletic Focus
1a. 12 DB Weighted Stepups (35/20)
1b. 200m Weighted Carry (53-75/35-53)
2. 3 rounds of 10 DB Clean & Press, 10 Med Ball Slams
3. 3 rounds of 20 KB swings, 10 goblet squats *Scale Up Double KB Squats
Tuesday and Thursday–Open Gyms 6:30, 9:30, 12, 5:30
Warmup: Burgener Warmup w/PVC Pipe
Power/Speed (20-25 min): Snatch, Clean, Push Press or Push Jerk
12 sets of 2, ascending to moderately difficult
*Placeholder week as we press and pull for 1+
Aerobic Work: Fast Walk, Jog, Row, Run, Sled 20 min
Wednesday, September 26, 2018
Warmup (10 min): Shoulder Shocker 3 x 10
Strength (30 min): Press/Push/Bench
50, 65, 75% x 5, 85% x 3, 95% x 1+ (SPOTTERSSS)
*Level 1 5×5
Between Sets: Tires, Sleds, LIKE CRAZY PEOPLE
Conditioning (20 min): Pick 2 of 3 options–Athletic Focus/Power
1) EMOM 7 :00s 15 KB Swings, :30s 12 goblets *Level 1 do 10 swings, 7 squats
2) 5 rounds of 7-12 box jumps (step down), 2-5 ball slams
3) Run 800m (fast) or Row 1000m (yes, also fast)
Friday, September 28, 2018
Warmup (10 min): 3×15
Broken table/side
McGill Crunches
Glute Bridges
Strength (30 min): Deadlift
50, 65, 75% x 5, 85% x 3, 95% x 1+
*Level 1 5×5
Between Sets: 1-2 min light cardio
Conditioning (20 min): Benchmark–“Helen”
3 rounds of
12 Pullups/Supine Ring Rows
21 KB Swings (53/35)
400m run OR 500m row
*15 min cap
