Sunday, September 30, 2018–Good Luck Strongmen Chris and Don!
7 AM Mindful Lifting, Weezer Pinkerton
8 AM Mind Eraser Conditioning Second Chance “Helen” OR “Helen of Troy”
Monday, October 1, 2018
Warmup (10 min): Squat Therapy 3 x 10
Skill Work/Mini-WOD (15 min):
1. Barbell Hang Cleans, sets of 3-5 w/empty bars
2. 12-9-6 Light DB or BB Cleans, Box Jumps OR Heavy KB Swings
Strength/Deload Circuit (25 min): Rounds of
Squat 50% x 5 *Level 1 5×5
Banded Glute Bridge, 7-12 reps (use slingshot or thick band)
2-4-6 of DB Box Thrusters (sit to low or parallel box), KB Swings, Pushups
:30-:60 Plank *Scale up, do plan with 5 second squeeze, 5 second normal
:30-:60 Light Cardio
Conditioning (10 min): Athletic/Ab Focus 2 rounds, with partner
Row 250m while partner holds weight plate overhead (25-45/10-25)
15-25 situps
Tuesday and Thursday Open Gym Workouts
Warmup: Simple Seven, Roll Out Upper Back OR Try Agile 8
Power Work: 20-40 reps of higher velocity lifts
E.g., Squats at 50%, Push Press at 60%, Power Clean, Snatch
Between Sets: Farmer’s Carry
Aerobic Work: 20-30 min
Row, Bike, Jumprope, Run, Sled Drag
Wednesday, October 3, 2018
Warmup (10 min): Coach’s Choice
Strength/Mini-WOD (20 min): 3-5 rounds of
Press/Push/Bench 50% for 5 reps *Level 1 5×5
Ladder Goblets 10/8/6/4/2 (10 first round, 8 second, etc.)
10-20 KB Swings
Conditioning (30 min): Pick All 4 (Okay just 2 of 4)
1) 7 min AMRAP 10 ring rows or pullups, 10 mountain climbers/side, 20 DB Snatches (10/side)
2) Row or Run 800m
3) 8-1 Ladder Burpees/Pushups, Situps, Air Squats
4) 3 rounds of :40 work/:20 rest KB Swings, Plank
Friday, October 5, 2018
Warmup (10 min): Dynamic
Practice (10 min): Deadlift Setup
Strength/Max Effort (30 min): Deadlift, one rep max
50, 65% x 5, 75% x 4, 85% x 3, 95% x 1, 105% x 1 (use training max)
Go up with coach consultation
*Level 1 5×5
Note: You should be done with your 85% within 10 minutes, leaving 20 min for 4-5 heavy singles
Conditioning (10 min): Athletic Focus
Tabata BABY!!!
6 rounds alternating: air squats/KB Swings
