| A | B | C | D | E | F | G | H | I | |
|---|---|---|---|---|---|---|---|---|---|
1 | Saturday | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | ||
2 | time allotment | 5/15 | 5/16 | 5/17 | 5/18 | 5/19 | 5/20 | 5/21 | |
3 | Shade from the dark Ages | All day long | A pig, an ass, a dunghill, the spawn of an adder, a basilisk, a lying buffoon, a mad fool with a frothy mouth. | The king has been very good to me. He promoted me from a simple maid to be a marchioness. Then he raised me to be a queen. Now he will raise me to be a martyr. | "By burning Luther's books you may rid your bookshelves of him, but you will not rid men's minds of him.” ― Erasmus | What a pretty spectacle we have before us now – all the eels and snakes coupling together immorally in one great heap. The priests and all the evil clerics are the snakes...and the secular lords and rulers are the eels... | "The doctrine of the double motion of the earth about its axis and about the sun is false, and entirely contrary to Holy Scripture." - pope Paul V | ||
4 | Warmup | 5 min | 3 rounds: corner jog,bar hang, 10 push ups | 3 rounds: 3 clean bar warmup, 5/5 hip touches, 15 squats | 3 rounds: inchworm, 5/5 one leg kB deadlifts, 10 good mornings | 3 rounds: 3 snatch bar warmups, paleo chair, 30 sec jump rope | 3 rounds: 10 kip swings, inchworm, 5/5 Cossack squats | 3 rounds: 3 clean bar warmups, 10 body rocks, 15 squats | |
5 | Skill | 5 min | Boxed pigeon | High hang clean | Shoulder band stretches | High hang snatch | Kipping pull up | Hang clean | |
6 | Strength | 15 min | Alt 5: 5 back squats, x strict pull-ups | 2*5 shoulder press, 2*5 push press, 2*5 push jerk | EMOM 5: hang clean. Rest 2 min. EMOM 5: clean | Alt 5: 5 deadlifts, 5/5 bottoms up kB press | EMOM 5: hang snatch. Rest 2 min. EMOM 5: snatch | Alt 5: 3/3 front rack lunges, 5/5 kB windmill | Alt 5: x ring dips, 5/5 Cossack squats |
7 | Workout | 15 min | 12 min amrap (21 Jump rope, 12 kettlebell swing, 3/3 box kB step up) | 12/12 Lateral KB swings, 18 v-ups, 12 lateral burpees | 3 REFT: 15 Toes to bar, 25 pushups, 15 box jumps, 2 min rest. | 4 REFT (12/12 Russian twists, 6/6 overhead lunges, 12 reverse burpees, 90 sec rest) | 3 REFT (15 Push presses, 50 sit ups, 10 broad jumps, 2 min rest) | 5 REFT (11 Pullups, 15/15 Grasshoppers, 27 squats, 30 sec rest) | 15 hang cleans, Run 500m, 15/15 Db snatches, run 500m, 15 burpees, run 500m |
8 | Ending | 5 min | Calf stretch, seated forward bend | Death stretch | Forward bend, plow | 1/2 crucifix, thread the needle | Up dog, down dog | Triangle, standing straddle |