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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