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Strength & Conditioning 7.09.18 – 7.13.18

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Monday 7.09.18


Base
MR. Hip

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
MR. Hip

Front Squat
3RM, 1x Max Reps @80%

Press
3. 3. 3. 3. 3. I want these to be to be tight clustering of weights, with the last one being the heaviest

Conditioning
8 Min AMRAP
Dumbbell Power Snatch – 8 total
Sandbag Walking Lunge – 25 yards

Tuesday 7.10.18


Base
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Ups
3x Max Reps

Intermediate
Deadlift
5RM, 1x Max Reps @80%

Pull Ups
3x Max Reps

Conditioning
4 Rounds
Barbell Bent Over Row – 7
Glute Ham Raises – 7
Bear Crawl with Kettlebell Push – 15 yards

Thursday 7.12.18


Base
MR. Bear Trap

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
MR. Bear Trap

Front Squat
6×3 @ 80% of your heavy triple on the Front Squat from Monday. Rest 90 seconds between sets.

Bench Press
3RM, 1x Max Reps @80%

Conditioning
10 Minute AMRAP
Bottoms Up Kettlebell Press – 10
Dumbbell Hex Press – 10
Kneeling Med Ball Chest Pass – 5 on each knee

Friday 7.13.18


Base
3 Rounds
MR. Hammy – 3
Reverse Med ball Toss – 3

Power Clean
5×3 (add 2.5 lbs to last workout)

Chin Ups
3x Max Reps

Intermediate
3 Rounds
MR. Hammy – 3
Reverse Med ball Toss – 3

Starr Shrugs
10. 10. 10

Chin Ups
3x Max Reps

Conditioning
LATT Test
5 Round
Assault Bike – 30 seconds for max calories
Rest – 2 minutes between sets.
Your score is max calories completed during the 5 sets