This week: We are going to be easing back into our Monday Squat, Wednesday Press, Friday Pull routine. We are going to try a couple of different wrinkles this week with the strength movements and some extra choices–this is an exploratory week to see if multiple types of a parent movement can work in the same class. Conditioning wise, we are going to expand upon our power clean/kb swing emom workout and play with the bell size a bit; I’m also going to keep putting the off-day running/squat/pushup workout until someone comes in and does it! I nominate Tim.
Monday, November 17, 2014
Warmup (10 min): 10-15-10 Squat, Pushup, Lying Leg Raise then
Sets of 8, empty bar squat
Strength (25 min): Back Squat/Front Squat/Box Squat
50% x 5, 65% x 5, 80% x 5 x 2, last set 70% x max reps (cap 15)
Between Sets: Squat Correctives
Hips: Fire Hydrants x 15/leg, Table to Child’s Pose x 10
Adductors: Slingshot Squats x 5, Slingshot Walks One Length
Conditioning (15 min) Every min on the min 10 min
On :00s, 2 power cleans. Press on second clean if you like
On :30s, 7-10 KB swings with heavier bell OR 3-5 swings each arm with current bell
Cooldown (10 min): DB Romanian Deadlifts, 3 sets of 10
Tuesday, November 18, 2014
Heavy Prowlers, 6-10 pushes
Wednesday, November 19, 2014
Warmup (10 min): Shoulder Shocker 4 x10
Skill Work (5 min): PVC Drill–Press, Push Press, Bench Press
Strength Work (25 min): Press/Push Press/Bench Press
Work to 3-5 sets of 5 at 70-75%
Between Sets: Pulls and Correctives
Pulls: Ring Rows, sets of 10; Barbell or DB Rows, sets of 10
Correctives: Band Pullaparts, sets of 20; Behind the Neck PVC Presses, sets of 5 slow reps
Conditioning and Cooldown (15 min): Swings and Squats
1) 40 swings, 20 squats–heavy bell, then rest 1 min
2) 10 swings, 10 squats, 15, 15, 25, 25–usual bell then rest 1 min
3) 5 sets of 5 KB goodmornings with 2 second pause at bottom of movement
Thursday, November 20, 2014
Aerobic Work–Try this one on for size and see if you can go under 20 min
400 m run, 50 squats, 50 pushups
800 m run, 25 squats, 25 pushups
800 m run, 50 squats, 50 pushups
400 m run
Friday, November 21, 2014
Warmup (5 min): 21-15-9 Squats, Situps, Jumping Jacks
Skills (10 min): Empty Bar Deadlifts, Power Cleans
Strength or Power (25 min): Deadlift or Power Clean
Deadlift, work to 3-5 sets of 5 @65% and a down set of 10-15 @50% or
Power Clean, 7 to 10 sets of 2–choose from power, knee, or floor position
Between Sets: Correctives
Lower Back: Broken Tables, 10/side, Rolling Planks, 3-5/side
Hips: Goblet Squat, sets of 5–pause 3 seconds at bottom to pry knees out with elbows
Conditioning (15 min): Tabatas
Pushups, 6 rounds (Tight Back! If back sagging, switch to air squats)
KB Swings, 6 rounds
Situps, 6 rounds
Cooldown (5 min): Empty Fist Arm Bars, 7 each side