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Strength & Conditioning 3.12.18 – 3.16.18

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Monday 3.12.18


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
1×4 + 3 Athletic Burpees

Front Squat
5×10, we did this a couple weeks ago. today I want you to bump that number up by 2.5%-5%

Push Press
3RM, 1x Max Reps @80%

Conditioning
3 Rounds
Arnold Press – 60 seconds Max Effort
Russian Twist – 60 seconds Max Effort
Ring Rows – 60 seconds Max Effort
Rest – 60 seconds

Tuesday 3.13.18


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
2×3 + 3 Broad Jumps

Deadlift
3RM, 1x Max Reps @80%

Conditioning
EMOM for 10 Rounds
25 yard Sled Push, load it up and push the sled as fast as you can each time

Thursday 3.15.18


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

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

3 Sets
Bulgarian Split Squats – 10 right and left
Med-Ball Hamstring Curls – 15

Close Grip Bench Press
5×10, we did this a couple weeks ago. today I want you to bump that number up by 2.5%-5%

Conditioning
5 Rounds
Incline Dumbbell Bench – 8
Dips – Max

Friday 3.16.18


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

Vertical Pulls
4x Max Reps

Intermediate
Hang Power Clean
4. 4. 4, build to a heavy 4. you have 3 sets to get there

Conditioning
6 Rounds
Assault Bike – 60 seconds Max Calories
Russian Kettlebell Swing – 60 seconds to get 15 swings