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Strength & Conditioning 5.14.18 – 5.18.18

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Monday 5.14.18

Part A
Box Jumps – 5. 5. 5. 5, build to 5RM where you can land hips above parallel

Part B
Burgener Warm Up x2

Part C
Hang Power Snatch – 5. 5. 5. 5

Part D
Snatch Complex: 3 Snatch Pulls + 3 Power Snatches + 3 Snatch Push Presses

Tuesday 5.15.18

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

We are going to continue 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. 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.

Thursday 5.17.18


Part A
4 Rounds
MR. Hammy – 4
Athletic Burpees – 3

Part B
Power Clean Warm Up (2 rounds) – 5 Deadlifts + 5 RDLs + 5 Hang Muscle Cleans + 5 Push Press + 5 Back Squats + 5 Good Mornings

Part C
3″ Deficit Deadlift – 3RM

Part D
5 Rounds
Deadlifts – 3 @65% 1RM
Double Unders – 20 seconds
Rest – 2 Minutes

Part E
Ring Rows – 3x MAX

Friday 5.18.18

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

We are going to continue 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. 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.