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Strength & Conditioning 8.20.18 – 8.24.18

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Monday 8.20.18


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
5 Rounds
Glute Bride Marches – 16 (8rt/8lt)
Back Squat – 10. 9. 8. 7. 6 Pick a weight you can handle for 10 reps. For each set after, add 5-10 pounds to the bar.
Bulgarian Split Squats – 20 (10rt/10lt), use your bodyweight.
Push the time by cutting the rest back, but use challenging loads.

Conditioning
4 Rounds
4-Way Dead Bug – 45 seconds
Single Arm Elevated Kettlebell RDL – 20 (10rt/10lt), stand on a 45lbs plate, lower to get a good stretch but maintain solid posture and position.
Side Pillar Hip Tap to Hip Reach – 10 (5rt/5lt), use a tempo of 3 seconds down, quick up, 1 second hold above neutral, then return to neutral for 1 second, rinse and repeat.

Tuesday 8.21.18


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

Intermediate
Suite Case Deadlift – 5. 5. 5. 5. 5, 5 reps on each arm. build to a heavy 5

Conditioning
Break up any way you want
Box Jump – 40, focus on your landing position.
Strict Pull Ups – 35
Plyo Push Ups – 30, do a push up then explosively push up landing with your hands on elevated plates. build to a an appropriate height

Thursday 8.23.18


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
5 Rounds
Close Grip Bench Press – 8, start conservative and add weight each set.
Incline Dumbbell Bench Press – 10
Deficit Push Ups – 10
Push the time by cutting the rest back, but use challenging loads.

Conditioning
10 Minute AMRAP
Dumbbell Walking Lunges – 20 yards
Ring Rows – 10

Friday 8.24.18


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

Chin Ups
3x Max Reps

Intermediate
1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Back Squat + 1 Rack Shoulder to Overhead
Build to heaviest weight for complex.

Conditioning
5 Rounds
Hammer Curls – 20. 20. 15. 15 .10
Banded Tricep Extensions – 30. 30. 25. 25. 20
Dumbbell Hex Press – 20. 20. 15. 15. 10
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