| A | B | C | D | E | F | G | H | ||
|---|---|---|---|---|---|---|---|---|---|
1 | Hip Mobility and Front Squats 1/10 | Time allotment | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | |
2 | Date | Yay | 2/23 | 2/24 | 2/25 | 2/26 | 2/27 | 2/28 | |
3 | What is Beauty | All day long | "Your two great eyes will slay me suddenly; Their beauty shakes me who was once serene; Straight through my heart the wound is quick and keen." - Chaucer | "I died for beauty, but was scarce Adjusted in the tomb, When one who died for truth was lain In an adjoining room." - Emily Dickenson | "Where shall you seek beauty, and how shall you find her unless she herself be your way and your guide?" - Khalil Gibran | "Still will I harvest beauty where it grows: In coloured fungus and the spotted fog Surprised on foods forgotten; in ditch and bog Filmed brilliant with irregular rainbows Of rust and oil, where half a city throws It's empty tins; and in some spongy log" - Edna St. Vincent Millay. | "O! how much more doth beauty beauteous seem By that sweet ornament which truth doth give. The rose looks fair, but fairer we it deem For that sweet odour, which doth in it live." - Shakespeare. | "After all those years of watching her reflection in the mirror, sucking in her stomach and standing straight, she said it was a relief, being done with beauty." - Tony Hoagland | |
4 | Warmup | 5 min | Improv | 3 rounds: bear, 30 seconds jump rope, bar hang | 3 rounds: 3 snatch bar warmups, inchworm, 10 scapular pull ups | 3 rounds: 10 supermans, crab, 10 squats | 3 rounds: 3 clean bar warmups, twisting lunges, 10 body rocks | 3 rounds: over the fence/under the fence, 5 reverse burpees, 10 kip swings | |
5 | Skill | 5 min | Improv | Death Stretch | Hip Mobility Test | Shoulder band stretches | wrist mobility | lacrosse ball pec smash | |
6 | Strength | 15 min | Improv | 3RM Front Squat | EMOM 4: high hang snatch. EMOM 4: hang snatch. EMOM 4: snatch. | ALT 5: 5/5 Cossack squats, skin the cat | EMOM 4: high hang clean. EMOM 4: hang clean. EMOM 4: clean. | 5x5 push press | |
7 | Workout | 15 min | 3 REFT: 15 Push Press, 15 Supermans, 15 Sprawl and Throws, 15 Supermans, 2 min rest. | 3 Rounds for work: 16 Box Jumps, 16 Pushups, Toes to bar to failure, rest 2 min. | 3 Rounds for time: 5 hang snatch, Run 400m, 15 pullups. | 3 rounds for work:16 Burpees, 16 wall ball sit ups, paralette balance to failure, rest 2 min | 3 rounds for work: 5 Perfect hang cleans, 50 Jump Rope, handstand walk to failure, rest 2 min. | 3 rounds for work: 15 Broad Jumps, 50 sit ups, x/x pistols to failure, rest 2 min. | |
8 | Ending | 5 min | Improv | Boxed pigeon | Logs on the fire, forward bend | child's pose, up dog | down dog, pigeon | Death stretch |