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michael.colin

michael.colin

Gym Programming: Week of 11MAR19

Prep for the Week

5m Freestyle Flow (Unguided/uncoached; free to play)

3 Rounds

  • 30s Floating Table Breathing
  • 10 Swings and 5 Squats
  • 5/5 Haloes

Monday & Tuesday

Pure Conditioning: Spend time on the skill of the LDSB C&P. Students need to be able to execute well and consistently to get the intended stimulus of the programming.

Strength (25m)

5 Rounds of:

  • 5 Max Effort Sandbag Clean & Press (Build skill or go heavy; choice of LDSB or HDSB)
  • 10 Heavy KB Dimmel DL
  • 15/15 Banded Monster Walk Steps

Remaining time, RFQ of:

  • 120′ Pec Press & Walk
  • 10 Double Military Press (Stay light and quick)

Conditioning

Intended State: Fight

6xAMRAP2+Rest (Rest periods: 15s, 30s, 45s, 60s, 75s)

  • 60′ Sprint
  • 2 C&P (LDSB)
  • 60′ Clean and Carry

Ab Iso

Remaining Time, Coach’s Choice

Wednesday

Strength (25m)

5 Rounds

  • 3-10 Pullups or TRX Rows
  • 15 Supine Pec Flys
  • 2x30x Max Effort Suitcase Holds

Remaining Time, RFQ of:

  • 5/5 Unsupported Lunge Rows
  • 8/8 Block Deadbugs

Conditioning (15m)

GRIND15

  • 20 Step-Ups (20-30% BW)
  • 60′ Crawl
  • 10/10 Snatches

Thursday & Friday

Strength (15m)

Rounds for Quality of:

  • 1/1 KB Get-Up
  • 5 Box Jumps (Step down)

Conditioning (30m)

Endurance Intervals

4x3x45/15/30 (~14)

  • Thrusters (SB, 2DB, or 2KB)
  • Jump Rope
  • Flutter Kicks

Rest 2m

Power Intervals

5x3x15/30 (~10)

  • Down and Ups
  • Ball Slams
  • Jump Squats

 

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