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Strength & Conditioning 8.05.18 – 8.10.18

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Monday 8.05.18


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

Russian Stim
3 Rounds
Back Squat – 2, Use 87.5%
Rest 3 minutes between each set.
Power Clean – 8, Use 80%. Perform on power clean every 30 seconds till you complete the 8 reps.
Rest 3 minutes.
Power Clean – 8, Use 80%. Perform on power clean every 30 seconds till you complete the 8 reps
Rest 3-5 minutes before starting the next round.

Conditioning
Base Only
10 Minute AMRAP
Seated Med-Ball Throw – 10
Russian Twist – 10 each side
Sprint – 100 yards

Tuesday 8.06.18


Base
Box Jumps
5. 5. 5. 5. 5, focus on jumping as high as you can, and landing softly in good athletic position. not overly concerned about the height

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

Intermediate
Box Jumps
5. 5. 5. 5. 5, focus on jumping as high as you can, and landing softly in good athletic position. not overly concerned about the height

Bent Over Row
5. 5. 5, build to a heavy 5.

Conditioning
13 Minute AMRAP
Sandbag Walking Lunge – 20 yards
Ball Slams – 10
Strict Pull Ups – 10

Thursday 8.09.18


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

Russian Stim
3 Rounds
Back Squat – 2, Use 87.5%
Rest 3 minutes between each set.
Power Clean – 8, Use 80%. Perform on power clean every 30 seconds till you complete the 8 reps.
Rest 3 minutes.
Power Clean – 8, Use 80%. Perform on power clean every 30 seconds till you complete the 8 reps
Rest 3-5 minutes before starting the next round.

Conditioning
12 Minute AMRAP
Base Only
Get Up Sit Up – 5 right and left
Lateral Med-Ball Throws – 5 right and left
Prowler Push – 100 yards

Friday 8.10.18


Base
3 Rounds
MR. Hammy – 4
Scoop Toss for Height – 3

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

Chin Ups
3x Max Reps

Intermediate
3 Rounds
MR. Hammy – 4
Scoop Toss for Height – 3

Close Grip Bench Press
3. 3. 3. 3. 3

Conditioning
15 Minute AMRAP
Landmine Push Press – 5 right and left
Dynamic Push Up – 5 right and left
Dips – 10