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Strength & Conditioning 1.01.18 – 1.05.18

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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.