Strength & Conditioning 1.15.18 – 1.19.18
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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
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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
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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
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[eliteaccordion][elitetoggle title=”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
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2018 01 14