michael.colin

michael.colin

Programming: Week of 04MAR19

Prep (12m)

3m Flow

3 Rounds

  • 30′ Crawl (Knees Down, Low, Twisted Lizard)
  • 10 Dimmel Deadlifts
  • 5 Goblet Squats
  • 5/5 Haloes

Monday & Tuesday

Prehab (10m)

2 Rounds of

  • 15/15 Lateral Monster Walk Step-Ups
  • 10/10 Single Leg Step-Ups
  • 20 Pull Aparts
  • 10 Pull Overs

Conditioning I (8)

AMRAP8

  • 10 Goblet Squats
  • 10 LDSB Cleans
  • 60′ LDSB Overhead Carry

REST3

Conditioning II (12)

GRIND12

  • 30′ Bear Crawl
  • 30′ Walking Lunges
  • 20 Step-Ups

Pure Conditioning: Trim time for Conditioning II as necessary.

S&C: Add ab isolation, coach’s choice.

Wednesday

Strength RFQ15

  • 10 Goblet Squat -> 5/5 Rear Lunges
  • 2/2 Down and Ups

Conditioning (12, CAP10)

10 Rounds for Time

  • 50 Jump Rope
  • 3 Down and Ups (Switch sides each round)

Ab Isolation

3x3x30/10

  • Front, Left, Right Planks

Thursday & Friday

Strength (25m)

I: 6 Rounds

  • 3-10 Pullups or TRX Rows
  • 3/3 Bottoms-Up Presses
  • 15-25 Plate Presses

II: Remaining Time, Rounds of

  • 60′ Sled Push
  • 10/10 Goblet Split Squats
  • 50 Pec Stick Flutter Kicks

Conditioning (20m)

4xAMRAP4+1

  • 5 LDSB C+P
  • 5 LDSB Step-Ups
  • 60′ Sprint

Continue from end point each AMRAP

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