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Siteplicity

Strength & Conditioning workout for 12/31/19

December 30, 20190
Strength: Paused Front Squat Every 3:00 x 4 sets 8 Paused Front Squats @ 8/10 effort level (pause 1 full second in the bottom, no bouncing) -All 4 sets should feel tough for the last 2 reps Conditioning: EMOTM x 16 Mins 1)Row/Bike x 12/9 Cals 2)12 Burpees 3)15 KBS (Russian or American) 4) Rest...
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Powerlifting workouts for the week of 12/30/19-1/3/19

December 30, 20190
MondayBack squat 3-2-1 (find heavy triple for day, add 5% for 2, add 5% for 1Barbell Good mornings 4 x 6-10 heavyBulgarian Split Squat, 4 x 6-10/legGlute Ham Raise negative, 3 x 5 as slow APGHD Situps 4 x 10, minimal rest TuesdayBench Press 3-2-1(find heavy triple for day, add 5% for 2, add 5% for...
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Strong workouts for the week of 12/30/19-1/3/19

December 30, 2019, 0
MondayWide Grip Bench Press 4 x 8 BuildingBarbell Bent-over Rows, 4 x 8, 3 second negativePull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed)Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) TuesdayDeadlift 4 x 8, buildingWeighted Glute Bridge, 3 x...
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Womxn’s Strength workouts for 12/30/19-1/3/19

December 30, 20190
Monday: Strong:Wide Grip Bench Press 4 x 8 BuildingBarbell Bent-over Rows, 4 x 8, 3 second negativePull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed)Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) Comp:Back squat 4 x 4, building to a...
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Strength & Conditioning workout for 12/30/19

December 29, 20190
Strength: Push Press + Push Jerk Every 2:00 x 5 Sets 3 Push Press + 2 Push Jerk *Light weight today… all sets performed around 70% of Push Press max Conditioning: Against 12 Mins….5 Rounds for Time 40 Double Unders 12 DB Hang Power Cleans (2 DB’s) 20 Situps Comp: 50 Double Unders, 70/50 Fitness:...
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Strength & Conditioning workout for 12/28/19

December 27, 20190
With a Partner!! 13 Min AMRAP-Split Reps However 55 Deadlifts 55 Wall balls 55 Toes 2 Bar 55 Bar Facing Burpees Comp: 275/185, 30/20, BFB Fitness: 225/155, 20/14, BFB GPP: 155/105, 14/10, Burpees, Toes 2 TargetHealth: KB DL, 10/6, Situps, 30 Burpees Rest 3:00 EMOTM x 10 Minutes *Partners alternate working minutes 5 Power Cleans...
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Womxn’s Strength workouts for 12/23-12/27

December 27, 20190
Monday: Strong:Close-grip Bench Press 5 x 5 Build to a heavy setBent-over Rows, 4 x 8, 3 second negativePull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed)Banded Pull-aparts, 3 x 20Zottman Curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) Comp:Deadlift 5 x 10 @55%Lat pull downs 3...
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Powerlifting workouts for 12/23-12/27

December 27, 20190
Day 1Back Squat 5 x 12 @55%Push press 5 x 8 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 3 x 25Seated RowBanded face pullGHR SSPT 8 Day 2Strict Press 5 x 12 @55%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x 10/arm 31×1Superset: 3 x 10DB bicep curls...
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Strong workouts for the week of 12/23-12/27

December 27, 20190
MondayDeadlift 4 x 5, building to a heavy setWeighted Glute Bridge, 3 x 12 (301)Dumbbell Reverse fly 3 x 12Banded box step-ups, 2 x 20/legCable Tricep extension, 3 x 15 (301)Banded Face pulls 3 x 20 TuesdayBench Press 4 x 5 Build to a heavy setBent-over Rows, 4 x 8, 3 second negativePull-ups 5 x...
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Strength & Conditioning workout for 12/27/19

December 26, 20190
Strength: Backsquats/Lunges Every 3:00 x 4 sets 6-7 Back Squats @ 8/10 effort level *Leave 2 reps in the tank Front Foot Elevated Goblet Reverse Lunge  3×8-10 reps/leg.. do all reps on 1 side before switching Rest 60 secs between legs Conditioning:  Every 6:00 x 3 sets Row 500/400m Run 400m 15 UB DB Deadlifts AHAP...
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