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Strength & Conditioning 2.19.18 – 2.23.18

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Monday 2.19.18


Base
MR. Hip
1×4 + 3 Athletic Burpees

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
5RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank

Bench Press
5RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank

Conditioning
3 Round
Dumbbell Walking Lunge – 20 yards
Teapot – 10 right and left

Tuesday 2.20.18


Base
Mr. Hammy
2×3 + 3 Broad Jumps

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

Deadlift
5RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank

Single Arm Dumbbell Row
3x 10 Right & Left

Conditioning
8 Rounds
Every Minute on the Minute
Pull Ups – 3
Assault Bike – Max Calories w/ time remaining

Thursday 2.22.18


Base
Mr. Bear Trap

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

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

Intermediate
Mr. Bear Trap
1×4 + 3 Jump Lunges

Back Squat
5×5 @ 80% of 5 RM from Monday.

Bench Press
5×5 @ 80% of 5 RM from Monday.

Conditioning
4 Rounds
Kneeling Landmine Press – 8 right and left
Slide Board Push Ups – 8 right and left

Friday 2.23.18


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

Intermediate
Power Clean
4. 4. 4. 4

Conditioning
12 Minute AMRAP
Dumbbell Power Snatch + Thruster – 6
Dumbbell Power Snatch + Thruster – 6
Pull Up – 6

Extra Credit
3-5 Sets
Banded Tricep Extensions – 30
Hammer Curls – 10