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Strength & Conditioning 4.30.18 – 5.04.18

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Monday 4.30.18


All Levels
5 Rounds
Med-Ball Hamstring Curls – 15
Back Squat – 10. 9. 8. 7. 6
Bulgarian Split Squats – 10 reps right and left
*Start around 50-60% of your 1RM Back Squat. Each round add 5-10lbs and subtract a rep.

Conditioning
3 Rounds
Rowing – 20 cals
Side Pillar Hip Tap to Hip Reach – 30 seconds each side
Single Arm RDL – 8 each side
4-Way Deadbug – 60 seconds

Cool Down
2-3 Rounds
Banded Hamstring Stretch – 30 seconds each side
Vertical Side Column Stretch – 30 seconds each side

Tuesday 5.01.18


All Levels
Seated Box Jumps
3. 3. 3. 3. 3
Build height that you can maintain a landing position of hips above parallel.

10 Rounds
Deadlifts – 60 seconds to do 3 reps @65% of your 1RM, objective is speed. So if the bar is moving slow drop down the weight

Conditioning
5 Rounds
Ring Rows – 10
Single Arm Bottoms Up Kettlebell Press – 8 reps each side

Cool Down
4-Way Band Release – 5 Reps at each position

Thursday 5.03.18


All Levels
4 Rounds
Close Grip Bench – 8
Incline Dumbbell Bench – 10
Deficit Push Ups – Max

Conditioning
4 Rounds
Dumbbell Step Ups – 8 each leg
Med-Ball to Toes – 20

Cool Down
2-3 Rounds
Banded Squat Stretch – 60 seconds
Dancer Stretch – 30 seconds each side

Friday 5.04.18


All Levels
Power Clean Complex
1 Deadlift to the top of the knee w/ a 1 seconds pause
1 Clean Pull
1 Power Clean
1 Hang Power Clean

Conditioning
5 Rounds
Sled Drag – 30 yards
Reverse Sled Drag – 30 yards

Cool Down
Z-Stretch – 30 seconds at each position