Program Outline: Week of 23OCT17
10/22/2017
Monday Tuesday Wednesday Thursday Friday Saturday FREQUENCY Push Monday Thursday Friday Saturday 4 Pull Tuesday Wednesday Friday Saturday 4 Squat Monday Thursday Friday Saturday 4
MIchael is the head coach at wasatch fitness academy.
He teaches yoga. And running. And strength & Conditioning. ANd mentors coaches. And runs the show.
more notably, he’s on his own fitness journey towards a lifetime of health so he can ski for another 60 years. And his life’s work (for the moment) is to build the ultimate place for individuals of all stripes to get healthier and fitter, through programs that address the whole person.
Monday Tuesday Wednesday Thursday Friday Saturday FREQUENCY Push Monday Thursday Friday Saturday 4 Pull Tuesday Wednesday Friday Saturday 4 Squat Monday Thursday Friday Saturday 4
A) Prep (10m) 3m flow 3m crawl Sadist Circles B) Warm-up (10m) Sandbag D&Us Structure to be determined based on attendance. Assume a minimum of
Emphasis: Push, Pull, Carry; Endurance; Ab Isolation A) Prep 5m flow Sadist circles PVC pulses and t-spine B) Strength RFQ20 6 double presses 6 double
Emphasis: Pull, Squat, Hinge, Carry; Work Capacity; Chassis Integrity A) Prep 2×30′ walking lunges 2×30′ crawl PVC pulses B) Strength 1 RFQ12 5/5 bent over
Emphasis: Push, Hinge, Carry; Ab Isolation; Endurance A) Prep 3m Flow 5 rounds of: 5+1 3/3 haloes Sadist Circles B) Strength RFQ20 3 double military
Emphasis: Squat, Hinge, Ground; Chassis Integrity; Work Capacity A) Prep 5m flow 3 rounds of 10+1 and 3/3 haloes Sadist circles B) Strength RFQ15 1/1