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Siteplicity

Strength & Conditioning workout for 12/17/19

December 16, 20190
Strength: Backsquats 2×15 @ 5-20lbs heavier than last weeks squats (still leave 2-3 reps in the tank) rest 3:00 b/w sets Conditioning Every 3:00 x 6 sets *Reps are meant to be done UB* 10 Russian KBS 10 Alt. Goblet Lunges 10 Goblet Squats *Choose whatever weight allows you to do the entire effort without...
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Strength & Conditioning workout for 12/16/19

December 15, 20190
Strength: Bench Press Every 2:30 x 5 sets 8 Bench Press with a 3 count lower on each rep Conditioning: EMOTM x 15 Mins 1) :45 AMRAP DB Floor Press  2) :45 AMRAP Strict Toes 2 Bar 3):30 Sandbag Hold *Goal is 12-15 Floor Press on each round.. make em tough!! *Sub Hanging Knee Raises...
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Strength & Conditioning workout for 12/14/19

December 13, 20190
Partner Workout! 18 Mins to complete: 3 Rounds: 18 Pullups 12 Deadlifts (225/155) 3 Rounds: 15 Chest 2 Bar 9 Deadlifts (275/185) 2 Rounds: 12 Bar Muscle Ups 6 Deadlifts (315/225) *Note the last section is only 2 rounds *No Rest between sections Comp: 275/185, 315/225, 365/245, Gymnastics As Written Fitness: As Written GPP: 165/115,...
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Strength & Conditioning workout for 12/13/19

December 12, 20190
All Strength Day Strength: Paused Front Squats 2×10 (leave 3 reps in the tank) *Pause for 1 full sec in the bottom of each rep *I want these to be light enough that you can stand up quickly on each rep Rest 3:00 b/w sets More Strength: Squat Clean Thruster + 2 Jerks 15 Mins...
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Strength & Conditioning workout for 12/12/19

December 11, 20190
Overhead Squat Mobility Strength: Hang Snatch 15 Minutes to build to a technically sound Hang Snatch *Full squat for everyone that can *If you finish early.. take 70% of whatever you hit and do 3-4 sets of 2 reps for extra practice Conditioning: 3 Rounds for Time…. 13 Min Cap 20 Power Snatches 10 Ring...
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Strength & Conditioning workout for 12/11/19

December 10, 20190
Lower Body Recovery Foam Roll: Quads, Hams, Calves Couch Stretch Pigeon Strength: Seated Arnold Press/Wallsit Within 12 minutes complete… 3 Sets: 8-10 Seated Arnold Press (both arms same time) :30-:60 wallsit *if you can go :60 no problem sit a plate on your lap rest :90 b/w sets Conditioning: Chipper…. 15 Min Cap 10 KB...
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Strength & Conditioning workout for 12/10/19

December 9, 20190
Skill: Hanging L-Sit progressions Strength: L-Sit Chin ups/Side Plank Hip Raises Every 3:00 x 4 sets: 3-7 L-sit Chin Ups (scale to regular chin ups) 10-12 each side plank hip raises Conditioning: Rowing/DB Snatch/Burpee Intervals 3:00 on/3:00 off x 3 rounds (18 mins).. All out sprint each round! Row 250/200M 10 alt. DB Snatches 10...
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Womxn’s Strength workouts for 12/9-12/13/19

December 8, 20190
Monday: Strong:Back Squat 5 x 8 (light-moderate) (30×1) 30 sec. restBarbell goodmornings 5 x 8 (light) (30×1) 30 sec. restInverted Rows 5 x 8 (light) (30×1) 30 sec. restDB/KB Snatch 4 x 8/arm (light-moderate) 30 sec. restDB bicep Curls 5 x 8 (light) (30×1) 30 sec. restBarbell situps 3 x 10 Comp:Bench Press 5 x...
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Strong workouts for the week of 12/9-12/13/19

December 8, 20190
MondaySumo Deadlift 5 x 5, building to a heavy setRomanian Deadlifts 4 x 8, 3 second negative tempoDumbbell Reverse fly 3 x 12Single Leg KB Deadlifts 5 x 8 /leg 30 sec. restTricep kIckbacks, 4 x 8/armBanded Face pulls 3 x 20 TuesdayClose-grip Bench Press 5 x 5 Build to a heavy setBent-over Rows, 4...
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Competition Powerlifting workouts for the week of 12/9-12/13/19

December 8, 20190
MondayBack Squat 5 x 10 @55%Push press 5 x 8 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 2 x 30Seated RowBanded face pullGHR SSPT 6 TuesdayStrict Press 5 x 10 @55%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x 10/arm 31×1Superset: 3 x 10DB bicep curls (31×1)Cable Tricep...
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