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Siteplicity

Strength & Conditioning workout for 11/26/19

November 25, 20190
Strength: Wendler Squats Week 3 (15 Mins) 5 @ 75 % 3 @ 85 % 1+ 95% REST 2;00 B/W SETS *All sets based off of Training Max Strength Accessory (9 mins) Every 3:00 x 3 sets 10-12 DB RDL’s @ 30X1 6 Ea/ Front Foot Elevated Split Squat @ 30X1 Tempo Conditioning: Descending Ladder...
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Womxn’s Strength workouts for the week of 11/25-11/29

November 24, 20190
Monday: Strong: Front Squat 5 x 8 (light-moderate) (30×1) 30 sec. restPull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed)Weighted step-ups 5 x 8 /leg 30 sec. restSingle arm row 5 x 8/arm (30×1) 30 sec restReverse Curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) Comp: Strict...
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Strong workouts for the week of 11/25-11/29

November 24, 20190
Monday:Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. restBench Press 5 x 8 (light-moderate) (30×1) 30 sec. restDumbbel Chest fly 5 x 8 (Light) (30×1) 30 sec. restWeighted step-ups 5 x 8 /leg 30 sec. restFrench Press (light) 5 x 8 (30×1) 30 sec. restSide delt raise 5 x 8 (30×1) 30 sec. rest Tuesday:Front...
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Powerlifting workouts for the week of 11/25-11/29

November 24, 20190
Monday:Back Squat 5 x 8 @60%Push press 5 x 8 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 2 x 25Seated RowBanded face pullGHR SSPT 4 Tuesday:Strict Press 5 x 8 @60%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x 10/arm 31×1Close Grip Bench Press 4 x 6 @60%Superset:...
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Strength & Conditioning workout for 11/25/19

November 24, 2019, 0
Strength: Power Snatch  Every 90 secs x 5 sets 2 Snatch Grip Deadlifts + 2 Power Snatches @ 50-60% *Light Weight today.. this is here to work technique and break up some shoulder stiffness or soreness Conditioning: Alt. Stations Every 2:00 x 16 Mins (8 rounds, 4 each station) Station 1: Row 350/250 Meters (can...
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Strength & Conditioning workout for 11/23/19

November 22, 20190
Teams of 2 Against 8 Mins…For Time: 100 Shoulder to Overhead  -Every Time you switch the incoming partner must do 25 Double Unders before you can start pressing again- From the Rig: Comp: 135/95 Fitness: 115/80 GPP: 75/55, 25 single unders Health: 20/15 DB’s, 25 Plate Jumps 4 min to Rest/Move Equipment  12 Min AMRAP...
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Strength & Conditioning workout for 11/22/19

November 21, 20190
Strength: Wendler Backsquats Week 2 3 reps @ 70% 3 reps @ 80% 3+ @ 90% *All percentages taken from Training Max Rest 2:00 between sets Conditioning: Nasty Girls (13 Min cap) 3 Rounds: 50 Airsquats 7 Muscle Ups 10 Hang Power Cleans Comp: 135/95, RIng Muscle Ups Fitness: 135/95, 12 Chest 2 Bar or...
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Strength & Conditioning workout for 11/21/19

November 20, 20190
Skill:Strict HSPU Strength: Strict HSPU + Hammer Curls Every 2:00 x 5 sets: 3-10 Strict HSPU 10 DB Hammer Curls (both arms same time: *If you cannot do at least 3 strict HSPU to 1 abmat consistently do 10 Seated DB Press today Conditioning: With a Partner…Against 15 Mins Alternating Rounds for 10 total rounds...
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Strength & Conditioning workout for 11/20/19

November 19, 20190
Skill: Turkish Get Up Strength: Upper Pull + V-Ups 15 Mins to Complete 4 sets: 6-10 Inverted Rows with a 2021 Tempo 10-20 alt. Single Leg V Ups 10 DB Upright Rows (both arms same time) Rest 90 secs b/w sets More Strength: Every 4:00 x 3 Sets: 1:00 Banded Plank 30 Alt. Medball Russian...
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Strength & Conditioning workout for 11/19/19

November 18, 20190
Strength: Deadlift Every 90 secs x 6 sets (9 mins total) 5 @ same weight for all sets (should be tough, hunt in the 70-75% range) *Reps should be done TNG and Unbroken for all 6 sets Conditioning:  Every 3:00 x 4 sets 10 Alt. Front Rack Lunges 8 Front Squats 6 Updowns Comp: 185/125...
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