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Strength & Conditioning 5.07.18 – 5.11.18

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Monday 5.07.18

Part A
Seated Box Jumps – 3. 3. 3. 3, build to 3RM where you can land hips above parallel

Part B
Power Snatch – 3RM, then 2×3 @90% of 3RM

Part C
Snatch Pull – 1×5 @3RM, 1×5 @3RM +5%, 1×5 @3RM +10%

Part D
Barbell Bent Over Rows- 7. 7. 7, build to a heavy 7 for the day

Tuesday 5.08.18

PA Metabolic Circuit
Back Squat – 2x 10
Bench Press – 2x 10
Pull Ups – 2x 10
Full Glute Ham Raises – 2x 10
Press – 2x 10
Chin Ups – 2x 10
Front Squat – 2x 10
Parallel Bar Dips – 2x 10
Barbell Bicep Curls – 2x 10

You will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement. Choose a weight that allows to easily complete your set of 10 reps. It is better to go light to start off, since we are going to build off of this over the next 6 weeks. We will go over in class how to most economically set up for this.

Thursday 5.10.18


Part A
4 Rounds
MR. Hammy – 4
Box Jump – 3

Part B
Han Power Clean – 5RM, then 2×3 @90% of 3RM

Part C
Clean Pull – 1×5 @3RM, 1×5 @3RM +5%, 1×5 @3RM +10%

Part D
Single Arm Dumbbell Row- 12. 12. 12, build to a heavy 7 for the day

Friday 5.11.18

PA Metabolic Circuit
Back Squat – 2x 10
Bench Press – 2x 10
Pull Ups – 2x 10
Full Glute Ham Raises – 2x 10
Press – 2x 10
Chin Ups – 2x 10
Front Squat – 2x 10
Parallel Bar Dips – 2x 10
Barbell Bicep Curls – 2x 10

Today we are going to add weight to all of your lifts. I would suggest 2.5-10lbs depending on the lift. Just remember that we are progressing this. If you started to high on Tuesday and weren’t able to complete your work in the 20 seconds I want you to readjust the weight. Just a reminder you will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement.