| A | B | C | D | E | F | G | H | |
|---|---|---|---|---|---|---|---|---|
1 | Week 5 - sit ups and back squats | Time allotment | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday |
2 | Date | Yay | 5/5 | 5/6 | 5/7 | 5/8 | 5/9 | 5/10 |
3 | Fools | All day long | Why can Abraham Lincoln never go to jail? | How do you sneak a painting into jail? | Why did the bank robber switch careers to baking? | Why did the belt get arrested? | Why should you take a bath before committing robbery? | Why is it a good idea to put more books in jails? |
4 | Warmup | 5 min | Improv | 3 rounds: 10 scapular pull ups, bear, 30 sec jump rope | 3 rounds: toy soldier, 10 body rocks, 5 reverse burpees | 3 rounds: 3 snatch bar warmups, inchworm, 10 squats | 3 rounds: 10 kip swings, drinky bird, 5 burpees | 3 rounds: crab, 5/5 hip touches, 10 supermans |
5 | Skill | 5 min | Improv | Shoulder Band Stretches | Boxed Pigeon | High Hang Snatch | Death Stretch | Arm Bar Stretch |
6 | Strength | 15 min | Every 90 sec for 12: High Hang Clean, Hang Clean | ALT 5: 5/5 Bottoms up KB press, 5/5 KB windmill | 5x5 Back Squat | Every 90 sec for 12 min: High Hang Snatch, Hang Snatch | 5x5 Deadlift | Every 90 sec for 12 min: Turkish get up |
7 | Workout | 15 min | Hang Clean, Toes to bar, Squats | 3 REFT: 25 Sit ups, 16 burpees, 25 sit ups, 8/8 overhead lunges, 2 min rest | 5 REFT: 11 Kb swing, 33 Jump rope, 9 Push ups, rest 30 seconds. | 4 REFT: 3 Hang Snatch, 12/12 grasshoppers, 3 Hang Snatch, farmer's carry to Tango Crab(s), rest 1 min. | 3 RFT: 11/11 Db Snatch, 15 Pullups, run 300m. | 10,9,8,7,6,5,4,3,2,1: Box Jump, meters of gut walk, push press. |
8 | Ending | 5 min | Improv | Up dog, thread the needle | Forward bend, plow | cobbler stretch, happy baby | Pigeon, hurdler's stretch | 1/2 crucifix, down dog |