Sunday, October 11, 2015–8 AM Conditioning Class
“Chelsea Hotel”
30 min on the min
4 burpees
5 squats (even minutes), 5 situps (odd minutes)
6 kb swings
7 single unders
Monday, October 12–Open Gyms at 6-7:30, 11:30-1, and 5:30-7
Circuit–7 rounds or 35 minute cap
Squat 5 reps, no more than 60-65%
10 ring rows
10 stepups w/sandbag or med ball (5/leg)
20 kb swings
30 single unders
:60 row or bike OR 200m run
Tuesday, October 13
Skill & Practice (30 min): Power Clean, Push Press
Work: “Grace”
30 power clean & push press
Wednesday, October 14
Warmup (15 min): Light Barbell Complexes
Deadlift, Row, Hang Power Clean, Push Press, Front or Back Squat, 5 reps each
*Bike, Row, or Jump Rope 60 seconds between complexes
Strength (30 min): Bench or Push Press
5-7 total sets of 5 to warm up to one set of 8-12 @75-80%
Conditioning (15 min): 7 min on the min
:00s, 1 press, 2 hang cleans, 1 press
:30s, 5 squat, 5 situps, 10 kb swings
Thursday, October 15
Low and Slow (That is the Tempo)–50 minutes of work
Prowler push (walk, don’t run), 50-100 lbs
10 one arm swings/side
10 one arm db clean and press/side
10 fire hydrants/side
20 single unders
20 russian twists (unweighted)
20 jumping jacks
10 broken table/side
10 goblet squats
10 ring rows
10 pulls on rower
Friday, October 16
Skill (15 min): Deadlift setup, slack, brace
DO IT (Until It is Done): Max deadlift
Suggested setup: 50 x 5, 60 x 3-4, 70 x 2-3, 80 x 1-2…singles going up, talk with your trainer
