| A | B | C | D | E | F | G | H | ||
|---|---|---|---|---|---|---|---|---|---|
1 | Floater week | Time allotment | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | |
2 | Date | Yay | 6/16 | 6/17 | 6/18 | 6/19 | 6/20 | 6/21 | |
3 | Noise | All day long | "when faced with a difficult question, we often answer an easier one instead, usually without noticing the substitution." | "We are prone to overestimate how much we understand about the world and to underestimate the role of chance in events." | "In the economy of action, effort is a cost, and the acquisition of skill is driven by the balance of benefits and costs. Laziness is built deep into our nature.” | "The confidence that individuals have in their beliefs depends mostly on the quality of the story they can tell about what they see, even if they see little." | "You are more likely to learn something by finding surprises in your own behavior than by hearing surprising facts about people in general.” | "The world makes much less sense than you think. The coherence comes mostly from the way your mind works.” | |
4 | Warmup | 5 min | Improv | 3 rounds: 5 shoulder presses, 10 pass throughs, 30 sec jump rope | 3 rounds: Inchworm, 10 ball slams, 5/5 hip touches | 3 rounds: 3 clean bar warmups, 10 body rocks, bar hang | 3 rounds: bear walk, paleo chair, twisting lunges | 3 rounds: 3 snatch bar warmups, 10 kip swings, 5 burpees | |
5 | Skill | 5 min | Improv | Tall Jerk | Death Stretch | High hang clean | Glute lacrosse ball smash | High Hang Snatch | |
6 | Strength | 15 min | Handstands | Every 90 sec for 12 min: Push Jerk, Split Jerk | 5x5 Sumo Deadlift | Every 90 sec for 12 min: Hang Clean, clean | 5x5 Front Squat | Every 90 sec for 12 min: Hang Snatch, Snatch | |
7 | Workout | 15 min | 3 REFT: 15 KB swing, 15/15 weighted lunges, 15 box jump, 2 min rest | 4 REFT: 7 Chest to overhead anyhows, 17/17 lateral jumps, 12 pullups, rest 90 sec | 4 REFT: 11 Push up, 44 jump rope, 11 toes to bar, rest 1 min | 3 REFT: 7 Hang Clean, run 300m, 1 min wall sit, rest 2 min | 2 REFT: 15 Db snatch (L), 15 burpees, 15 Db snatch (R), rest 90 sec, farmer's carry, 15 reverse burpees, rest 90 sec. | 3 rounds for work: 1 min Sit ups, 15 sec rest, 1 min row, 15 sec rest, 1 min kb swing, 15 sec rest, 1 min supermans, 15 sec rest. | |
8 | Ending | 5 min | Improv | Thread the needle, Down dog | Forward bend, plow | 1/2 crucifix, up dog | pigeon, hurdler's stretch | Death stretch |