michael.colin

michael.colin

Programming: Week of 11FEB19

Prep (10m)

  • 2m Flow
  • Sadist Circles
  • 2 Rounds
    • 10 Swings+5 Squats
    • 3/3 Haloes
    • 5 Crush Presses
    • 30′ Crawl

Monday & Tuesday

Strength (15m)

3-5 Rounds

  • 8 Double Presses (2KB/2DB, Near-Failure)
  • 12 Double Bent Over Rows (2KB/2DB, Near-Failure)
  • 20 Heavy Box Squats (Choice, No-Fail)

Conditioning (25m)

Every 2 Minutes for 24 Minutes (12 Rounds)

  • 60′ HDSB or Double Rack Carry
  • 20 Air Squats
  • 15 Ball Slams

Ab Isolation (6m)

3x2x45/15

  • Hollow Hold
  • Plank

Pure Conditioning: Drop strength.

Wednesday

Strength (15m)

Rounds for Quality

  • 30′ Breath-Empty Farmer’s Carry
  • 10 Dimmel Deadlifts

Conditioning (35m)

Endurance Triathalon

3x3x1x2.5

  • Ski
  • Bike
  • Row

Timer: 18 Rounds of 60/45. Athletes: A and B groups; A starts at 0, B starts at 1:45. 45s transition between groups.

Thursday & Friday

Strength I (12m)

Rounds for Quality

  • 10 Pull Aparts
  • 10 Pec Ball Presses
  • 10 Double Floor Presses

Strength II (12m)

Rounds for Quality

  • 10/10 Single Leg Step-Ups
  • 60′ Walking Lunges (Load optional)
  • 5 Box Jumps (Goal: explosive, not max height; mandated step down)

Conditioning (25m)

TabatasĀ 4x8x20/10/30

  • SBall Tossing Thrusters
  • Crawl (Rest with knees up)
  • SBall Deadbugs
  • Ball Slams

 

 

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