28 Oct Core Class (Obj: Strength & Endurance)

Begin Power to the People Protocol. For one of the movements do 10 sets of 5 reps at 80%.

Deadlift

·          Find/Record 1 rep max.

o    60% of 1RM X5

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Standing DB Military Press

·          Same as above.

·          SB Stairs (Ruck Optional) 20 minutes

·          (Every third lap – 20 KB Swings)

 

26 Oct Core Class (Obj: General Conditioning)

5X

Alternating Pistol Squats  10 L/R

5X

Wide/diamond Pushups 10 (20 total pushups)

Clapping Pullups 10

Typewriters 10

Handstand hold (wall) :45

23 Ocr Core Class (Obj: General Conditioning)

10 min HIIT

·          Plyo Pushups 10

·          Full Extension Crunch (first 5 min) Russian Twists (last 5) 10

·          Cossack Squats 10

10 min HIIT

·          Plyo Pushups 10

·          Full Extension Crunch (first 5 min) Russian Twists (last 5) 10

·          Cossack Squats 10