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September 18th, 2017

9/18/2017

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Warm-up
Dynamic line Drill 2x
+
5 reps after each line drill sequence
(toe touch , Squat, lift arms, stand "stretch")
- i.e. Squat Warm-Up

Activation
EMOM10
Min 1 - Goblet Squat Hold 20 sec + 5 push-ups
Min 2 - Max strict Pull Ups or Chin Ups

Strength 1
A. Front Squat
Pre-Sets - 2 to 3 warm up sets ... then
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @ 90%
Of your 90% !

Strength 2
B1 - 1 arm DB Step Up to rev Lunge 3 x 5/5 (right & left)
B2 - DB Mechanical Advantage Drop Set Bench
3 x 6/8/10
6 reps Seated OH Press
8 reps incline bench
10 reps flat bench

**(perform all 3 bench exercises in a row) (adjust bench, then go right into next exercise with little to no rest)
*** Use sane weight for all 3 exercises
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Mi-Strength

8/23/2017

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Warm-Up
wrist and forearm plank moves

​Mobility-use the ledge or box and LAX ball your triceps



AFTER front rack position testing:)


Activation-40/20 A1) two finger front rack bb hold:) A2) Wheel ab roll outs-great to brace core and lengthen triceps


Strength 1- heavier than last week:)
5 sets
3;1x1 tempo- take 3 legit seconds to get down to the bottom-PAUSE 1 second, and stand right up

*You CAN use 2 heavy KB if they can maintain position. This is actually harder than a barbell. Have them notice the weight they are starting at! 25s okay next week 35s. This will be a huge focus not to just “pick random” weights





Strength 2-Weighted Walking lunges 4 sets 5/6 each leg


Strength 3-3 sets
HEAVY FARMER CARRY 100 m
Hanging knees to chest (weighted or slower or have them reach to their necks instead of bottom of the chest) to make it more challenging 8 reps


Fun group game at end:)
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Mi-Strength

8/21/2017

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Warm Up
Squat movement prep 
Ankle rotations, band active leg raises,  high kicks, side kicks-using the rig

Activation
https://www.youtube.com/watch?v=G2VV13DVHdU#action=share These 3 moves to prep

Strength 1
BACK SQUAT 
4 sets X 5 reps (tempo: 51X1) 

Strength 2
Weighted Step ups 4 sets 5/5 use bb, 2 kb, 2 db up and shoulder level 

Strength 3
C1) Moderate weight with great form underhand bent over rows 4 sets x 6 reps 
C2) MB on shin slow control crunches 4 x 10

Recovery
Group 100 m walk and stretch at the end 
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Mi-Strength

8/17/2017

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BACK SQUAT DAY
Warm Up  
Booty band series front back, side to side, lateral, ACTIVATE those glutes


Dynamic/Activation 
3 rounds x 10 

-Back squat to a MB reps are SLOW and controlled.
Don’t BOUNCE off the MB 

-Bear crawl  (down and back) again, slow and controlled
-Inch worms
-Broad jumps (down and back)
-On all 4’s, hip circles each direction 

Strength 1
BACK SQUAT 3X5 HEAVY 
Work up to heavy sets of 3X5 using 5;1x1 temp YUP 5 seconds down, pause 1 second, stand up
Work in partners for counting tempo and checking form. If you are unsure, use a MB as a gauge. 

Strength 2
Front Rack back lunges* If glutes are having troubles being activated, use a plate for the front foot. 
4 sets of 6/6



​
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Mi-Strength (Wed Night)

8/15/2017

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BACK SQUAT DAY
Warm Up  
Booty band series front back, side to side, lateral, ACTIVATE those glutes

Dynamic/Activation 
3 rounds x 10 

-Back squat to a MB reps are SLOW and controlled.
Don’t BOUNCE off the MB 

-Bear crawl  (down and back) again, slow and controlled
-Inch worms
-Broad jumps (down and back)
-On all 4’s, hip circles each direction 

Strength 1
BACK SQUAT 3X5 HEAVY 
Work up to heavy sets of 3X5 using 5;1x1 temp YUP 5 seconds down, pause 1 second, stand up
Work in partners for counting tempo and checking form. If you are unsure, use a MB as a gauge. 

Strength 2
Front Rack back lunges* If glutes are having troubles being activated, use a plate for the front foot. 
4 sets of 6/6




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Mi-Strength

8/14/2017

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Warm Up
Frog hops--- air squats—broad jumps----plank to push up for tricep and shoulder mobility-single jump ropes
2-3 rounds of higher reps


Mobility/Activation 
After they’ve broke a sweat 1) wrist and 2) tricep mobility


40/20 (4 rounds)
-Hold 2 kb in front rack position and cat/cow with the finger tips pointed back towards the face


20/10 4 rounds
-Farmer carry and – Banded high pulls or low to high band stretch




STRENGTH 1 (TEMPO AND HEAVY)
Warm up to heavy enough weightJ


FRONT SQUAT
5 sets
3;1x1 tempo- take 3 legit seconds to get down to the bottom-PAUSE 1 second, and stand right up


*You CAN use 2 heavy KB if they can maintain position. This is actually harder than a barbell. Have them notice the weight they are starting at! 25s okay next week 35s. This will be a huge focus not to just “pick random” weights


60-90 second of rest in between.


Strength 2
Front rack RFE lunges. You can use bb or 2 heavy db or kb. Try not to just “rest” completely on the shoulders if they are using db or kb. Have rear foot elevated. Higher is not betterJ Front rack position is better.


4 sets of 6/6 each leg
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Mi-Strength (Wed Night)

8/2/2017

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Warm Up
Mobility - 2 Hip Stretches
Dynamic - Coaches Choice

Activation
2 Rounds

Side Plank Hold - 30 Sec
Side plank Hold - 30 Sec
BB Good Mornings - 10

Workout 1
1 leg BB RDLs - 8/8
DB Bentover Rows - 10

Workout 2
“Holds”  - Perform 1 heavy farmer carry between each group

A - accumulate 2 minutes in a front rack Double or single KB Hold

B - accumulate 2 minutes in a hanging L-sit

C - accumulate 2 minutes in a wall sit hold

Workout 3
7min AMRAP

7 Wall Balls
10 KBS
7 Push-Ups
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Mi-Strength

7/31/2017

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Warm-Up
Mobility - Shoulders, wrists & hips
Dynamic - General Warm-Up

Activation
2 rounds of:

Tempo Goblet Squats - 10 x 3 second bottom hold
CrossOver Symmetry Rev Flys - 15x
OH 1 arm DB Walk Turf (right down / left back) - 1x

Workout A
A1 - BB/KB Front Squat - 5 x 8
A2 - Turkish Get Up - 5 x 1 (right & left)

Workout B
"Circuit" - Work for 15 minutes

B1 - Seated Cuban DB Press - 10x
B2 - Heavy Sled Push - 1 length
B3 - BB Inverted Row - MMF
B4 - Sprint 1x Down and Back

Core Finisher
Tabata - 8 rounds
V-Up , roll over, Superman, roll over repeat

​

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Mi-Strength

7/7/2017

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Warm Up
general flex

Dynamic/activation- 20:10 8 rounds jump rope
20:10 plank reach throughs


Strength 1 (Push/pull)
7 minutes AMRAP 6-12 reps-go heavier as circuit continues
A1) DB and SB bench press
A2) underhand grip back rows (can use db or bb)
3-5 PERFECT push ups


Strength 2 (Push/pull)
B1) 10-12Lowering hamstring drops (hook feet under db rig) SLOWLY Lower
B2) 10-12/leg Pistol progressions
Use the box to lower body down and stand all the way up
B3) 5 BOX JUMPS (fast and work on spring)
4-5 sets


Strength 3 (push/pull)
C1) 45 lbs plate STRICT sit ups (6-12)
C2) use same plate and do 6/leg back lunges (WITH ADDED WEIGHT in hands or behind back)
C3) Stir the pot (20-30/side)




Finisher (time dependent)
100 RUN
1 pull up
100 m RUN
2 pull ups
100 m RUN
3 pull ups
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Mi-Strength

6/30/2017

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Warm Up and Activation
General Dynamic &
Prep for Deadlifting
3 rounds of:
Good Mornings 10x
Pigeon 30 sec R&L
Side Plank Hip Lifts 10x10

Strength 1 - 15 min
A1 Work to a heavy 6 rep Deadlift
A2 DB Incline Bench Press 8x
rest 1 min between sets

Strength 2 - AMRAP 15
B1    10x10 - Seated on Floor with legs straight 1 arm cable machine rows 10x10 
B2    KB - Goblet Hold Step Up 6x6 
B3     10 - Slide pikes (Turf) 
B4     10 - Stability ball leg curls

Strength 3 - AMRAP 5
-goal is to keep moving back and forth

KB Curls 10 (1 KB hold and handle bell down)
Monster band tricep push downs 12-15

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Location
17630 Juniper Path, Suite F
Lakeville, MN 55044

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