Strength & Conditioning 4.23.18 – 4.27.18
[eliteaccordion][elitetoggle title=”Monday 4.23.18 “]
Base
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
Back Squat
2×5 @ 50%, 2×3@ 60%, 2×2 @70%
Press
5×1 @90% of last weeks heavy 1
Conditioning
3 Rounds
Pillar to Plank Press Ups – 10
Contralater Inch Worms – 10
Goblet Squats – 10
Banded Good Mornings – 10
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Tuesday 4.24.18″]
Base
Deadlift
1×5 @ 60%, 2×3@ 70%, 2×2 @80%, use your 1×5 from last week for the percentage work
Intermediate
Deadlift
2×5 @ 50%, 2×3@ 60%, 2×2 @70%
Conditioning
3 Rounds
Ninja Get Up to Vertical Jump – 3
Supine Scap Retractions – 10
Ring Rows – 10
Scap Pull Ups – 10
Strict Pull Ups – 10
Empty Bar Hang Power Cleans – 10
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Thursday 4.26.18″]
Base
Back Squat
3×5 @ 70% of your 3×5 from Monday.
Bench Press
2×5 @ 60%, 2×3@ 70%, 2×2 @80%, use your 3×5 from last week for the percentage work
Intermediate
Back Squat
3×5 @ 50%
Bench Press
2×5 @ 50%, 2×3@ 60%, 2×2 @70%
Conditioning
3 Rounds
Banded Rotational Lunges – 10 reps each side
Reverse Shrugs – 10
Spider-Man Crawl w/ Lateral Flex/Ext – 10 yards
Vertical Side Column Stretch – 30 seconds each side
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Friday 4.27.18″]
Total
Power Clean – 1RM
Back Squat – 1RM
Bench Press – 1RM
Deadlift – 1RM
*You get 3 attempts per lift
*Must be done in the listed order
[/elitetoggle][/eliteaccordion]
2018 04 22