michael.colin

michael.colin

Programming, Week of 28JAN19

Prep (15m)

3m Flow and Crawl

2 Rounds

  • 30s Oblique Opener
  • 15 Prone Pec Flys
  • 30′ Walking Lunges
  • 50 Pull Aparts
  • 30′ Low Crawl

Monday & Tuesday

Strength/Prehab (10m)

  • 10/10 Single Leg Step-Ups
  • 10/10 VMO Split Squats
  • 20 SBall Pec Presses

Skill (15m)

  • Kettlebell Get-Ups

Conditioning (20m)

EMOM18

  • 10 HDSB Box Squats
  • 60′ HDSB Carry
  • 50 Pec Stick Flutter Kicks

Pure Conditioning: Skip Skill Work

Wednesday

Strength (25m)

5 Rounds of:

  • 5/5 KB Haloes
  • 2/2 Heavy Down and Ups
  • 3/3 Bottoms Up Presses

Conditioning

8 Rounds for Time of:

  • 5 Down and Ups
  • 10 Ball Slams

(10m Time Cap)

Remaining time:

  • Get-Up Practice

Thursday and Friday

Strength (20m)

6 Rounds of:

  • 5 Goblet Squats, 5/5 Alternating Rear Lunges
  • 10/10 Zane Rows

Remaining Time:

  • 10 TRX Rows
  • 3/3 Bottoms Up Presses

Conditioning (25m)

Endurance Intervals 5x4x45/15/1

  • LDSB G2S (Cleans/Ground to Shoulder)
  • Bear Crawl
  • HDSB Carry
  • Step-Ups (20% BW)

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