Strength & Conditioning 6.18.18 – 6.22.18
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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
Bulgarian Split Squats
5. 5. 5. 5. 5, build up to a heavy 5RM for the day
Neutral Grip Dumbbell Bench
10. 10. 10. 10, build to a heavy 10, you have 4 sets to get there.
Conditioning
Russian Kettlebell Swings – 150
Every time you break perform 5 Side Pillar Hip Tap to Hip Reach on each side
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Base
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Pull Ups
3x Max Reps
Intermediate
RDL to Shrug
8. 8. 8. 8. 8, build to a heavy 8, you have 5 sets to get there.
Conditioning
Assault Bike – 100 cals for time
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Base
Back Squat
3×5, Add 5 pounds to your last Squat workout.
Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.
Intermediate
3 Sets
Close Grip Bench Press – Max @65% of 1RM
Press – Max @65% of 1RM
Conditioning
Ball Slams – 150
Step Ups w/ Slam Ball – 60 (total)
Break up any order, rep, and round scheme you would like. Just get the work done.
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Base
Power Clean
5×3 (add 2.5 lbs to last workout)
Chin Up
3x Max Reps
Intermediate
Barbell Complex
(1) Deadlift + (1) Hang Power Clean + (1) Front Squat + (1) Shoulder to Overhead + (1) Back Squat + (1) Rack to Overhead
Work to your heaviest weight of the complex. You cannot come disconnected from the bar.
Conditioning
5 Rounds
Forward Sled Drag – 30 yards
Reverse Sled Drag – 30 yards
Finisher
Banded Tricep Extensions – 100
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2018 06 17