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Strength & Conditioning 3.19.18 – 3.23.18

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Monday 3.19.18


Base
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
1RM then 1x Max Reps @80%. This is not intended to be a limit 1. However if the stars feel aligned today go for it.

Press
7. 7. 7. Build to a heavy 7. You have 3 sets to get there.

Conditioning
4 Rounds
Russian Twist – 10
Seated Med-Ball Throws – 12
Glute Bridge Marches – 16 (8R/8L)

Tuesday 3.20.18


Base
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Intermediate
Mr. Hammy
2×3 + 3 Broad Jumps

Barbell RDL
8. 8. 8. 8

Conditioning
5 Rounds
Dumbbell Bent Over Row w/ 2DBs – 10
Reverse Sled Drag – 50 yards

Thursday 3.22.18


Base
Mr. Bear Trap
1×4 + 3 Jump Lunges

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
Mr. Bear Trap
1×4 + 3 Jump Lunges

Back Squat
7×1, @85% of Monday’s Single. I want you to focus on moving the bar as fast as you can. Keep rest to 90 seconds

Bench Press
1RM then 1x Max Reps @80%. This is not intended to be a limit 1. However if the stars feel aligned today go for it.

Conditioning
10 Minute AMRAP
Sandbag Walking Lunge – 20 yards
Sandbag Dynamic Push Up – 20

Friday 3.23.18


***Will be open gym format***
Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pulls
4x Max Reps

Intermediate
Hang Power Snatch
3. 3. 3. 3. 3

Vertical Pulls
4x Max Reps

Conditioning
15 minute AMRAP
Kettlebell Turkish Get Up – 3 right arm
Single Arm Kettlebell Squat – 10 right arm
Single Arm Kettlebell Reverse Lunge – 3 right arm
Kettlebell Turkish Get Up – 3 left arm
Single Arm Kettlebell Squat – 10 left arm
Single Arm Kettlebell Reverse Lunge – 3 left arm