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Beginning S & S

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DCM

Level 5 Valued Member
Sun - off

WEEK 16: MAY 8-14
*introducing one-arm swings this week

Mon -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, TAS, TAS, LAS, RAS, TAS, TAS)
TGUs with 16 kg x5
Arm bars with 16 kg x3
 

DCM

Level 5 Valued Member
Thurs -
5 rounds jumprope
3 rounds shadowbox
3 rounds mitts
1 round heavybag
2 rounds speedbag

Fri - off

Sat -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, TAS, TAS, LAS, RAS, TAS, TAS)
TGUs with 16 kg x5
Arm bars with 16 kg x3
 

DCM

Level 5 Valued Member
Weds -
(10 pushups, 10 bodyweight squats, 10 scapular wall slides) x5

Thurs - off

Fri -
(Navy PRT)
68 situps
51 pushups
1.5 mile run (13:24)
10 scapular wall slides x5

Sat -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, TAS, TAS, LAS, RAS, TAS, TAS)
TGUs with 16 kg x5
Arm bars with 16 kg x1
 

DCM

Level 5 Valued Member
Sun - off

WEEK 18 - May 22-28

Mon -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, LAS, RAS, LAS, RAS, TAS, TAS)
TGUs with 16 kg x5
Arm bars with 16 kg x1
 

DCM

Level 5 Valued Member
Tues -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, LAS, RAS, LAS, RAS, TAS, TAS)
TGUs with 16 kg x5
Arm bars with 16 kg x1
 

DCM

Level 5 Valued Member
WEEK 19 - May 29-June 4

*Feeling off this week. Right shoulder (usual labral tear stuff coming back) and elbow (lateral epicondylitis) hurt. Introducing one-arm swings last week felt great but maybe need to be more gradual. Will plan on two S&S workouts this week with fewer one-arm swings per session. I also feel like I need to include more running and/or skipping rope in general.

Mon -
(10 push-ups, 10 BW deep squats, 10 inverted rows) x5

Tues -
2 mile run with son

Weds -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, TAS, TAS, LAS, RAS, TAS, LAS, RAS, TAS)
TGUs with 16 kg x5
Arm bars with 16 kg x3
 

DCM

Level 5 Valued Member
Fri - off

Sat -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, LAS, RAS, TAS, TAS, LAS, RAS)
TGUs with 16 kg x5
Arm bars with 16 kg x1
2 mile run
 

DCM

Level 5 Valued Member
Sun -
(10 push-ups, 10 BW deep squats, 10 inverted rows) x5

WEEK 20: JUNE 5-11

Mon - off

Tues -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, LAS, RAS, TAS, TAS, LAS, RAS)
TGUs with 16 kg x5
Arm bars with 16 kg x3
 
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