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Strength & Conditioning 6.11.18 – 6.15.18

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Monday 6.11.18

Part A
2 Sets
5 Hang Power Snatches + 5 Overhead Squat + 5 Snatch Grip Push Presses 

Part B
4 Sets
Hang Power Snatches – 5
Box Jumps – 5
Rest 2 minutes between sets

Part C
5 Sets
Leg Cradle Lunge with Lateral Flex/Ext – 20 yards
Ring Rows – 10

Tuesday 6.12.18

PA Metabolic Circuit (Light) 
Back Squat – 3x 10
Bench Press – 3x 10
Pull Ups – 3x 10
Full Glute Ham Raises – 3x 10
Press – 3x 10
Chin Ups – 3x 10
Front Squat – 3x 10
Parallel Bar Dips – 3x 10
Barbell Bicep Curls – 3x 10

This is our last week on the PAMC. Like we’ve been doing I want to hit this as a light day. I don’t want you to crush yourself today. I want you to be ready to attack Friday. 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 6.14.18


Part A
4 Sets
Mr. Hammy – 4
Consecutive Boax Jumps – 3

Part B
Every 30 seconds for 20 Rounds
Deficit Deadlift – 1 @ 80% of last weeks 5RM

Part C
8 Minute AMRAP
Barbell Row – 10
Russian Twist – 20

Friday 6.15.18

PA Metabolic Circuit (Heavy) 
Back Squat – 3x 10
Bench Press – 3x 10
Pull Ups – 3x 10
Full Glute Ham Raises – 3x 10
Press – 3x 10
Chin Ups – 3x 10
Front Squat – 3x 10
Parallel Bar Dips – 3x 10
Barbell Bicep Curls – 3x 10

Today is our final day on PAMC. Time to burn the ships and get after it. Don’t worry about the 80 seconds on these, just make sure you are getting at least 60 seconds between sets.