Sunday, September 9, 2018
7 AM Mindful Lifting, Mahler Symphony #2 in C Minor
8 AM Conditioning Class, 8×8 and “Helen”
Monday, September 10, 2018
Warmup (10 min): 3 rounds of
8-12 goblet squats, 5-8 ball slams (40/20), :30 bike or row
Strength (30 min): Squat
50, 60, 70, 75% x 5, 85% x 5+ (use new training max)
*Level 1 5×5
Between Sets:
1) Practice 1-3 light weight power cleans (from hang, floor, or with DBs)
2) 7-15 ring rows or 4-8 pullups
Conditioning (20 min): 3 rounds, Athletic Focus
10-15 DB overhead press *Level 1 DB Floor Press
8 Back or Front Squats (40-50% training max) *Level 1 Goblet Squats w/1 DB
400m run, 500m row, or 15 burpees
Tuesday, September 11, 2018–6:30, 9:30, 12, 5:30 Open w/suggested
Warmup (10 min): Simple Seven x 2-3
Skill/Power (30 min): Clean/Squat Clean
With light cardio between sets, practice power cleans (if you already did Monday) or squat cleans
Shoot for 25-30 working reps in sets of 2-3 with 2-3 min rest between, using a moderately challenging Grace weight.
Conditioning (20 min): Recovery Cardio
Sled
Light Prowler
Easy Jog, Bike, Walk, or Row
Wednesday, September 12, 2018
Warmup (10 min): Dynamic work
Strength (30 min): Bench/Press/Push Press
50, 60, 70, 75% x 5, 85% x 5+ (use new training max)
*Level 1 5×5
Between Sets:
1) 7-12 Dumbbell Goblet Squat (45-65/25-45)
2) 15-20 Band Pullaparts
Conditioning (15 min): Athletic Focus, AMRAP 7
5 Reverse KB Lunges/Side *Level 1 5 goblet squats
25 KB Swings *Level 1 20 Swings
:30 single or double unders *Level 1 airdyne or row
8 pushups *Level 1 :20-:30 plank
Cooldown (5 min): Accumulate
20 reps Prone IYTs w/2 second hold
Thursday, Sept 13, 2018–6:30, 9:30, 12, 5:30 Open w/suggested
Warmup (10-15 min): Shoulder Shocker 4 x 10 w/upper back rollout
Skill/Power (20-25 min): Push Jerk or Split Jerk
With light cardio between sets, practice power cleans (if you already did Monday) or squat cleans
Shoot for 25-30 working reps in sets of 2-3 with 2-3 min rest between, using a light Grace weight.
Cardio (20 min): Recovery work
Sled
Prowler
Light jog, row, bike, walk
Friday, Sept 14, 2018
Warmup (10 min): Coach’s Choice
Strength (30 min): Deadlift
50, 60, 70, 75% x 5, 85% x 5+ (use new training max)
*Level 1 5×5
Between Sets: Tire Flips, Strikes, Sled Drags
Conditioning (20 min): “James Paul”–3 rounds for time
15 burpees *Level 1 Humane Burpees
30 db snatch (35/20) *Level 1 DB Cleans
100 Single Unders *Scale Up 35 doubles
