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Strength & Conditioning 4.23.18 – 4.27.18

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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

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

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

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