Strength & Conditioning 4.16.18 – 4.20.18
[eliteaccordion][elitetoggle title=”Monday 4.16.18 “]
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
Back Squat
1×1 @ 90%, 1×1 @92.5%, 1×1 @92.5+%
Walk Out
3×10 seconds @105%
Press
Press 1RM
Conditioning
3 Rounds
Supinated GHD Holds – MAX
Single Arm Dumbbell Step Up – 10 reps right and left
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Tuesday 4.17.18″]
Base
Mr. Hammy
2×3 + 3 Broad Jumps
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Intermediate
Mr. Hammy
2×3 + 3 Broad Jumps
Deadlift
1×1 @ 90%, 1×1 @92.5%, 1×1 @92.5+%
Conditioning
4 Rounds
Meadow Rows – Max effort each arm (reps should fall between 8-12) go up from what you used last week.
Single Arm Farmer Cary – 20 yards each arm AHAP
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Thursday 4.19.18″]
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
Bulgarian Split Squats
6. 6. 6. 6
Bench Press
1×1 @ 90%, 1×1 @92.5%, 1×1 @92.5+%
Lock Outs
3×10 seconds @105%
Conditioning
3-4 Rounds
Skull Crushers – Max effort (reps should fall between 8-12) go up from what you used last week.
Slight Incline Dumbbell Flys – 12 reps
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Friday 4.20.18″]
Base
Power Clean
5×3 (add 2.5 lbs to last workout)
Vertical Pulls
4x Max Reps
Intermediate
Power Clean
1×1 @ 90%, 1×1 @92.5%, 1×1 @92.5+%
Vertical Pulls
4x Max Reps
Conditioning
4 Rounds
Prowler Push – 100 yards
Clean High Pulls – 8
[/elitetoggle][/eliteaccordion]
2018 04 15