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Strength & Conditioning 2.05.18 – 2.09.18

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Monday 2.05.18


Base
MR. Hip

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

Back Squat
1RM, Max Reps @80%, Don’t this of this as a limit one rep max. This should be done around ~95% with another rep in the tank. Remember, this is training, not testing. What if the planets are aligned, should I still not go for a PR? No, if you can set a PR, go for it. Just be smart

Press
3. 3. 3. 1x Max Reps @80%, work up to a heavy 3 then pull back 20% and go for max reps

Conditioning
10 Minute AMRAP
Landmine Push Press – 10 right and left
Assault Bike – 20 calories

Tuesday 2.06.18


Base
Mr. Hammy

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

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
Mr. Hammy

Rack Pull
5RM, set the bar to just below the knee.

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Conditioning
10 Minute ANRAP
Strict Pull Ups – 5
Rotational Ball Slams – 10

Thursday 2.08.18


Base
Mr. Bear Trap

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

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

Intermediate
Mr. Bear Trap

Back Squat
7×1 @ 85% of 1 RM from Monday. I want each rep to fast and explosive. We are going to try to limit the rest time down to helps push the conditioning.

Bench Press
1RM, Max Reps @80%, Don’t this of this as a limit one rep max. This should be done around ~95% with another rep in the tank. Remember, this is training, not testing. What if the planets are aligned, should I still not go for a PR? No, if you can set a PR, go for it. Just be smart

Conditioning
8 Minute AMRAP
Dynamic Step Ups – 10 right and left
Dynamic Push Ups – 10

Friday 2.09.18


Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Intermediate
Power Clean Complex
3 Clean Pulls + 2 Hang Power Cleans + 1 Should to Overhead

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Conditioning
6 Rounds
Turkish Get Up – 4
Single Arm KB Front Rack Squat – 8
Single Arm KB Front Rack Walking Lunge – 10
*** Alternate arms each round

Strength & Conditioning 1.29.18 – 2.02.18

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Monday 1.29.18


Base
MR. Hip

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

Back Squat with No Lock Out
5×10 @70-75% of last weeks 3RM

Press
3×7 @80-85% of last weeks heaviest 5

Conditioning
3 Rounds
Landmine Push Press – 60 seconds max reps
Ring Rows – 60 seconds max reps
Ball Slams – 60 seconds max reps
Rest – 60 seconds

Tuesday 1.30.18


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

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
3″ Deficit Deadlift
3RM, 1x Max Reps @80%

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Conditioning
4 Rounds
MR. Hammy – 3
Reverse Med-Ball Toss – 3
Seated Med-Ball Throws – 12

Thursday 2.01.18


Base
Mr. Bear Trap

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

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

Intermediate
Mr. Bear Trap

Barbell Step Ups
4x 4 Right and 4 Left

Slight Incline Bench Press
10. 10. 10. 10. 10, build to a heavy 10, refer back to a couple weeks ago

Conditioning
8 Rounds
Prowler Push – 25 yards
Reverse Sled Drag – 25 yards

Friday 2.02.18


Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Intermediate
Hang Power Snatch
1. 1. 1. 1. 1, use last weeks heavy 2 for guidance

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Conditioning
4 Rounds
Russian Kettlebell Swing – 60 seconds to do 20
Dips – 60 seconds Max Effort
Plate Curls – 60 seconds Max Effort

Strength & Conditioning 1.22.18 – 1.26.18

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Monday 1.22.18


Base
MR. Hip

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

Back Squat
3RM, 1x Max Reps @80%

Press
5. 5. 5. 5, work up to a heavy 5 for the day. you have 4 sets to get there

Conditioning
Lateral Step Kettlebell Swings – 10. 9. 8. 7. 6. 5. 4. 3. 2. 1
Captain Morgans – 3 top and bottom leg, both right and left side

Tuesday 1.23.18


Base
Mr. Hammy

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

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
Mr. Hammy

Deficit Deadlift
5×10, you will have 2 minutes to complete each set so pick your weight wisely. you can go up in weight each set

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Conditioning
LATT Test
5 Rounds
Assault Bike – 30 seconds max calories
Rest 2:00 minutes between set.

Thursday 1.25.18


Base
Mr. Bear Trap

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

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

Intermediate
Mr. Bear Trap

Back Squat
6×3 @80% of your 3RM from Monday, focus on standing up with speed on each rep

Bench Press
3RM, 1x Max Reps @80%

Conditioning
4 Rounds
Sled Drag – 40 yard
Isometric GHD Hold – 30 seconds
Lateral Ball Slams – 20

Friday 1.26.18


Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Intermediate
Hang Power Snatch
2. 2. 2. 2. 2, work up to a heavy 2 for the day. you have 5 sets to get there.

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Conditioning
10 Minute AMRAP
Dumbbell Hang Power Cleans – 10
Get Up Sit Ups – 10 right/left
Tea Pots – 10 right/left

Strength & Conditioning 1.15.18 – 1.19.18

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Monday 1.15.18


Base
MR. Hip

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

Partial Squats with No Lock Out
5x 10 @65% of last weeks 5RM, on each rep I want you stop a few inches short of lockout and then go right into the next rep

Press
7. 7. 7, work up to a heavy 7 for the day

Conditioning
4 Sets
Single Arm DB Step Ups – 16 reps, alternate hands each round for a total of 2 reps in the right and 2 in the left
Dips – 10, add chains if you can easily get your 10 reps

Tuesday 1.16.18


Base
Mr. Hammy

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

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
Mr. Hammy

Deficit Deadlift
5×5 @80% of last Tuesdays 5RM, I want there to some speed behind these pulls. If the bar is grinding take some weight off.

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Conditioning
10 Minute AMRAP
Forward Sled Drag – 25 yards
Reverse Sled Drag – 25 yards
Med-Ball to Toes – 20

Thursday 1.18.18


Base
Mr. Bear Trap

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

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

Intermediate
Mr. Bear Trap

Walking Lunge + Teapot
4×25 yards, alternate hands each set to get 2 sets in the right and left hand

Slight Incline Bench Press
10. 10. 10. 10. 10, put a 45lb plate under the bench on your head side

Conditioning
60 seconds to complete the prescribed calories. You will start at 15 a build by 2s each round, capping out at 23.
Assault Bike – 60 seconds to complete, 15. 17. 19. 21. 23
Plate Front Raise – 60 seconds to do 10

Friday 1.19.18


Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Intermediate
Starr Shrug
15. 15. 15, if you have strap this is a good time to use them

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Conditioning
4 Rounds
Russian Kettlebell Swings – 20
Static Pillar Hold – 60 seconds, if you can easily complete these throw a plate on your back
Hammer Curls – 10

Strength & Conditioning 1.08.18 – 1.012.18

By: 0

Monday 1.08.18

Base
MR. Hip

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

Back Squat
5. 5. 5, work up to a heavy 5 for the day

Press
5. 5. 5. 5, work up to a heavy 5 for the day

Conditioning
4 Rounds
Get Up Sit Up – 5 R/L
Rotational Med-Ball Throw – 5 R/L
Teapots – 5 R/L

Tuesday 1.09.18

Base
Mr. Hammy

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

Barbell Bent Over Rows
3×8

Intermediate
Mr. Hammy

Deficit Deadlift
5RM, then max reps @80%

Barbell Bent Over Rows
3×8

Conditioning
5 Rounds
Kettlebell Swings – 60 seconds to complete 30 swings
Rest – 60 seconds

Thursday 1.11.18

Base
Mr. Bear Trap

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

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

Intermediate
Mr. Bear Trap

Back Squat
5×5 @80% of Monday’s 5. I want you to focus on standing up at fast as you can. Remember that percentages are just a guideline, if the bar is moving slow take weight off.

Bench Press
5RM, then max reps @80%

Conditioning
4 Rounds
DB Step Ups – 10 R/L
Renegade Rows – 10

Friday 1.12.18

Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Intermediate
Power Clean
Find a 2RM for the day

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Conditioning
5 Rounds
Rotational Ball Slams – 60 seconds to do 10
Assault Bike – 60 seconds Max Calories

Strength & Conditioning 1.01.18 – 1.05.18

By: 0

Monday 1.01.18

Base

Push Press
3. 3. 3. 3. 3

Intermediate

Push Press
1. 1. 1. 1. 1

Conditioning

12 Minute AMRAP
4 Pull Ups
8 Ring Rows
12 Get Up Sit Ups

Tuesday 1.02.18

Power Athlete Russian Stim

3 Rounds
Back Squat – 1×2, @ 90%
Rest 3 minutes
Back Squat – 1×2, @ 90%
Rest 3 minutes
Power Clean – 1×6, @ rest 30 seconds between each rep until finish 6 reps.
Rest 3 minutes
Power Clean – 1×6, @ rest 30 seconds between each rep until finish 6 reps.
Rest 3-5 minutes before moving on.

Thursday 1.04.18

Base

Bench Press
5x 3 @ 85% 1RM

Intermediate

Bench Press
5x 3 @ 85% 1RM

Conditioning

You can complete in any order, reps, and rounds as you see fit. Just get the work done
Deficit Push Ups – 50
Seated Med-Ball Throws – 50
Assault Bike – 50 cals

Friday 1.05.18

Power Athlete Russian Stim

3 Rounds
Back Squat – 1×2, @ 92.5%
Rest 3 minutes
Back Squat – 1×2, @ 92.5%
Rest 3 minutes
Power Clean – 1×7, @ 80% rest 30 seconds between each rep until finish 7 reps.
Rest 3 minutes
Power Clean – 1×7, @ 80% rest 30 seconds between each rep until finish 7 reps.
Rest 3-5 minutes before moving on.

12.25.17 – 12.29.17

By: 0

Monday, 12.25.17

All Levels

Press
5. 5. 5. 5. 5, work up to a heavy 5 for the day

Vertical Pull
4x MAX change grip each set

Conditioning

3 Rounds
Russian Twist – 20
Get Up Sit Up – 20
Sandbag Walking Lunge – 20 yds

Tuesday, 12.26.17

Power Athlete Russian Stim

Back Squat – 2×2, @ 85%, Rest 3 minutes between each set.
Power Clean – 2×8, @ 80%, Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes and do it again.

Rest 3-5 minutes before moving on.

Back Squat – 2×2, @ 85%, Rest 3 minutes between sets.
Power Clean – 2×7, @ 80%, Perform a set of 7 reps. Rest 30 seconds between each rep. Rest 3 minutes between sets.

Rest 3-5 minutes before moving on.

Back Squat – 2×2, @ 85%, Rest 3 minutes between sets.
Power Clean – 2×6, @ 80%, Perform one rep every 30 seconds till you complete the 6 reps. Rest 3 minutes between sets

Thursday, 12.28.17

All Levels

Close Grip Bench
3. 3. 3. 3. 3, work up to a heavy 3 for the day

Bent Over Row
5. 5. 5, work up to a heavy 5 for the day

Conditioning

8 Rounds
100 yard shuttle (5.10.15.20)
Rest 90 seconds

Friday, 12.29.17

Power Athlete Russian Stim

Back Squat – 2×2, @ 87.5%, Rest 3 minutes between each set.
Power Clean – 2×8, @ 80%, Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes and do it again.

Rest 3-5 minutes before moving on.

Back Squat – 2×2, @ 87.5%, Rest 3 minutes between sets.
Power Clean – 2×7, @ 80%, Perform a set of 7 reps. Rest 30 seconds between each rep. Rest 3 minutes between sets.

Rest 3-5 minutes before moving on.

Back Squat – 2×2, @ 87.5%, Rest 3 minutes between sets.
Power Clean – 2×6, @ 80%, Perform one rep every 30 seconds till you complete the 6 reps. Rest 3 minutes between sets

Reload Week

By: 0

Monday, 12.18.17

All Levels

Back Squat
5. 5. 5. 5. 5. Start at a conservative weight. Continue adding weight as longs as the bar speed is fast, if it starts to grind you are done, or back down for the next set

Conditioning

4 Rounds
Kettlebell Supported Dead Bug Feet Only – 30 seconds
Kettlebell Supported Dead Bug Hands Only – 30 seconds
Dumbbell Walking Lunge + Teapot – 20 yards

Tuesday, 12.19.17

All Levels

4 Rounds
Deadlift – 5, use 65% of your most your 1RM keep the bar moving fast.
Vertical Pulls – Max, change your grip every round (pull up, mix grip both ways, and chin up)
Rest – 3 Minutes

Conditioning

12 minute AMRAP
Bear Crawl w/ Kettlebell Push – 20 yards
Russian Twist – 10 Right/Left
Ball Slams – 10

Thursday, 12.21.17

All Levels

5 Sets, build to the heaviest for the complex
Dumbbell Primal Complex – 4 Squats + 4 R/L Walking Lunges + 4 R/L Step Ups + 4 R/L Reverse Walking Lunges + 4 Squats

Close Grip Bench
5. 5. 5, build to a heavy but fast 5

Conditioning

Elevated Push Ups – 100
Hammer Curls – Every time you break do 10

Friday, 12.22.17

All Levels

5 Sets, build to the heaviest for the complex
Barbell Complex – 1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Rack Push Press

Conditioning

15 Minute AMRAP
Landmine Push Press – 10 right
Landmine Push Press – 10 left
Sled Drag – 50 yards
Ring Pull Ups – 10

Thursday, 11.02.17

By: 0

Base

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

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

Intermediate

Bulgarian Split Squat
8. 8. 6. 6. 4. 4. build to a heavy set of 4 use the 8s and 6s as warm ups.

Bench Press
3×10 @75% of heave 5 from last week.

Conditioning

10 Rounds
60 yard Sprint
30 seconds, keep your first sprint and last sprint the same speed. No saving yourself for the last sprint, also this isn’t an excuse to sandbag.