Mindful S8C
The Mindful Athlete Program. Winter 2023.
Blending Calisthenics, Classic S&C and your preferred mode of endurance making you the complete adaptable athlete.
Winter Build!
This means we've got:
- Higher reps
- Tempo's such as slow eccentrics
- Large ROM
- Isolation exercises
- Base/extensive endurance
- Carbs and protein
Week 1: Testing
Week 2-4: Tempo time
Week 5-7: 5's are friends
Week 8&9: What goes up must come down (pyramid)
Week 10: Testing
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Skipping (Jump rope)
2 x 3:00
A2
Spiderman walk with reach
2 x 4
B1
Testing RSI
B2
Vertical Jump test
B3
Broad Jump
C
Power Clean
3 x 1
D1
Front Squat
3 x 3
D2
Romanian Deadlift
3 x 3
E1
Step Calf Raise
2 x 10
E2
Single leg extension
2 x 10
E3
Single leg hamstring curl
2 x 10
F
Assault Bike
8 x 10
A1
SkiErg
2 x 3:00
A2
Bear Crawl
2 x 10
B1
Monkey press
2 x 1
B2
Handstand Hold
3 x MAX
B3
L-sit tutorial
2 x MAX
C
Ring Muscle Up
2 x MAX
D1
Weighted Chin Ups
2 x 3
D2
Strict Press
2 x 3
E1
Pendlay Row
2 x 5
E2
DB Bench Press
2 x 5
E3
Overhead tricep extension
2 x 10
F
Rowing
1 x 500
A1
Steady Running
1 x 5:00
A2
Power Skip
2 x 10
B1
Standing triple jump
B2
40 Yard Sprint
C
Hang Snatch
3 x 1
D
Barbell Bulgarian Split Squat
3 x 5
E
DB Farmer's march
1 x 2:00
F1
Weighted aleknas
1 x 10
F2
Back Extension
1 x 10
G
Running
1 x 1
