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Strength & Conditioning 4.16.18 – 4.20.18

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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

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

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

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