michael.colin

michael.colin

Programming: Week of 21JAN19

Warm Up

(Time/Task/Intention)

5m Ground Flow (assess joint conditions)

10m 2 Rounds of:

  • 30s┬áBelly Breathing (activate diaphragm breathing)
  • 30′ Low Crawl (torso stability)
  • 2×30′ Pulsing Split Squats (activate VMO)

Monday & Tuesday

20m Strength

4 Rounds

  • 10/10 Bird Dogs with Elbow Tap
  • 5/5 Half Kneeling Military Press
  • 10 HDSB Dimmel Deadlifts

Remaining Time:

  • 60′ Cross Carry (OH/Farmers)

20m Conditioning

EMOM18

  1. 16 Step-Ups
  2. 6 Clean and Press
  3. 3 Down and Ups

Wednesday

15m Strength

3 Rounds

  • 10 HDSB Box Squats (at/above parallel)
  • 10/10 Crossbody Toe Taps

Remaining Time:

  • 60′ HDSB Carries

25m Conditioning

GRIND20

  • 5/5 Kneeling SB Keg Lifts
  • Founder Lunge 20/20
  • 60′ OH SB Carry

Thursday & Friday

30m Strength

5 Rounds

  • 12/12 Zane Rows
  • 25 SBall Pec Presses
  • 10 KB Swings

Remaining Time:

  • 30′ 2KB March

15m Conditioning

4xAMRAP3x+1

  • 50 Jump Rope Singles
  • 20 Air Squats
  • 20 Plank Shoulder Taps

 

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