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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