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Siteplicity

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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Strength & Conditioning workout for 12/9/19

December 8, 20190
Backsquat Prep -Hip and ankle mobility -Focus on bracing the core  -Aim to do your back squat sets around 50-60% of your 1RM if its there today Strength: Back squat 2×16-18 reps (leave 3 reps in the tank) rest 3:00 b/w sets *Increase or stay the same, but both sets should be challenging 5 Rounds...
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Strength & Conditioning workout for 12/7/19

December 5, 20190
Saturday! Partner Workout!! 20 Min Ladder: *1 Partner Working at a time.. Split work however 30 Cal Row  50 Wallballs 50 Power Cleans (95/65) ———————————– 30 Cal Row 40 Wallballs 40 Power Cleans (115/75) ———————————– 30 Cal Row 30 Wallballs 30 Power Cleans (135/85) ———————————— 30 Cal Row 20 Wallballs 20 Power Cleans (155/105) ————————————...
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Strength & Conditioning workout for 12/6/19

December 5, 20190
Skill: Lapping a Sandbag Strength: Wendler Back squats Week 4-Deload and Speed (10 Minutes) 5 reps @ 40% 5 reps @ 50% 5 reps @ 60% Rest 2:00 b/w sets -Rear Foot Elevated Split Squat: (8 ish Minutes) 3×8-12 each leg,rest 1:00 b/w legs Partner Conditioning: 3 Rounds for time: *Each Partner does the reps...
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Strength & Conditioning workout for 12/5/19

December 4, 20190
Skill: Kipping Pullups Conditioning First!! “Helen” 3 Rounds for time (13 Minute Time Cap) Run 400M  21 Kettlebell Swings 12 Pullups Comp: 70/52 (murican) Chest 2 Bar Fitness: 52/35 (Murican), Pullups GPP: 35/25 (Russian), Jumping Pullups (or 7 Kipping Pullups) Health: 25/20 (Russian) Ring Rows Bicep/Tricep Finisher 100 Banded Hammer Curls 100 Banded Tricep Extensions...
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Strength & Conditioning workout for 12/4/19

December 3, 20190
Strength: Snatch  All sets at 50-60% of 1RM Snatch (11 mins) EMOTM x 3 3 Snatch Grip Deadlift to Knee- Pause for 2 secs rest 1:00 EMOTM x 3 3 Hang Snatch High Pulls- 3 sec lower to the knee each rep rest 1:00 EMOTM x 3 3 Hang Power Snatches Conditioning:  9 Min AMRAP...
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