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Strength & Conditioning 7.30.18 – 8.03.18

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Monday 7.30.18


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

Back Squat
10. 10. 10, build to a heavy 10

Arnold Press
8. 8. 8. 8.

Conditioning
4 Rounds
Medball To Toes – 20
Lateral Kneeling Medball Throw – 5 each side
Glute Ham Raises – 5

Tuesday 7.31.18


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

Pull Ups
3x MAX

Intermediate
Deadlift
3. 3. 3, build to a heavy 3.

Pull Ups
3x MAX

Conditioning
5 Rounds
Seated Medball Throw – 10
Russian Kettlebell Swings – 10

Thursday 8.02.18


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

Bulgarian Split Squat
5. 5. 5. 5. 5, build to a heavy 5.

Neutral Grip Dumbbell Bench Press
10. 10. 10. 10. 10, build to a heavy 10.

Conditioning
10 minute to Complete:
Single Arm Dumbbell Power Snatch – 30 reps (15 RT/ 15 LT)
Dumbbell Step Ups – 30 reps (15 RT/ 15 LT)
Single Arm Dumbbell Power Snatch – 20 reps (10 RT/ 10 LT)
Dumbbell Step Ups – 20 reps (10 RT/ 10 LT)
Single Arm Dumbbell Power Snatch – 10 reps (5 RT/ 5 LT)
Dumbbell Step Ups – 10 reps (5 RT/ 5 LT)

Friday 8.03.18


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
12. 12. 12. 12

Conditioning
Complete as many sets of the following as possible in 12 minutes:
Landmine PP RT – 10 reps
Landmine PP LT – 10 reps
Slide Board Push Ups RT – 10 reps
Slide Board Push Ups RT – 10 reps
Sandbag Over Shoulder RT – 10 reps
Sandbag Over ShoulderS LT – 10 reps