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Siteplicity

Strength & Conditioning for 101719

October 16, 20190
Skill: HS Walking Skills and Drills Strength: Hang Muscle Snatch + Side Planks 3 sets: 7 Hang Muscle Snatches (LIGHT) :20 each/side plank *Add weight to the side planks if you want Conditioning: Partner Workout! 20 Min AMRAP Row 2,000/1,500 (trading every 500 m) -Into- 3 Rounds: 20 Power Snatches  Run 200 M (Together) -Into-...
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Strength & Conditioning Workout for 101619

October 15, 20190
Strength: Hang Clean Reps can be performed as power or squat Every 2:00 x 6 sets 2 Hang Cleans from above the knee + 2 Hang Cleans below the knee Increasing as able.. no misses!! Conditioning: 8 Min AMRAP 8 Hang Squat Cleans 12 Pushups 40 Double Unders Comp: 155/105, Ring Dips Fitness: 115/80, Pushups...
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Strength & Conditioning Workout for 101519

October 14, 20190
Strength: Deadlift 4×6 @ 60% Not Touch and Go Sets are every 2:00 Conditioning: Against 14 Mins…For Time! 21-15-9 Deadlift 42-30-18 Situps 10-10-10 Burpees Comp: 315/225 Fitness: 225/155 GPP: 185/125, 8 Burpees Health: KB DL, 30-20-10 Situps, 8 Burpees
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101419 Novice Powerlifting Training

October 13, 20190
Week of 10/14-10/19 Day 1: Bench  Press 5 x 3 @ 1-5 Kg heavier Heavy Holds 3×10 secs S 110% RDL 5×4 @ 50% Pull-ups SSPT 9 3×5 Turkish Get Ups/side 2×25 Banded Facepulls Day 2: Deadlift 5×3 @ 1-5kg heavier ISO Press 5×10 sec @ 50% GHR SSPT 9 SS: 3×10 Arnold Press Lat...
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101419 Intermediate Powerlifting Training

October 13, 20190
week of 10/14-10/19 Day 1 Back Squat 1 x 1 @ RPE 8 Back Squat 3 x 5 @ 80% Heavy Walk Outs 3×10 secs @ 110% GHR SSPT 9 Partner Medball Situps Day 2: Press 1×1 @ RPE 8 Press 3×5 @ 80% Incline DB BP (high) 4×6 @ 60% total Dips SSPT 9...
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Strength & Conditioning Workout for 101419

October 13, 20190
Shoulder/Wrist Mobility Strength: Push Press In 15 Mins.. Build to a Heavy Single for the day Conditioning: Every 3 Min x 5 sets 15 Box Jump Overs 10 S2OH @ 60% of Heavy single Push Press Comp: 30/24 Fitness: 24/20 GPP: 20/16 or jump on rubber plates Health: Rubber Plate Jump overs
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Strength & Conditioning Workout for 101219

October 11, 20190
Saturday 101219 Teams of 2! Each Athlete Does each Station 3 times…(18 Mins) Score is reps completed on the AMRAP (pick up where partner left off) 3:00 Each Station A Run 400 Meters B 16 Wallballs 8 Toes 2 Bar Comp: 30/24, UB T2B Fitness: 20/14, T2B GPP: 14/10, T2 Target Health: 10/6, 16 Situps...
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Strength & Conditioning workout for 101119

October 10, 20190
OPEN WORKOUT 20.1 15 Min Cap 10 Rounds for Time: 8 Ground to Overhead 10 Bar Facing Burpees RX:95/65,BFB Scaled: 65/45 (use training bars) step over the bar on the burpees
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Strength & Conditioning Workout for 101019

October 9, 20190
Skill: HSPU Review Standards from Previous Open  Skill: Strict HSPU EMOTM x 8 Minutes Evens) “Big Set” of Strict HSPU (1-2 short of failure) Odds) :40 of Double Under Practice or :40 Wall sit (if you were in class Tuesday) *Can Scale Strict HSPU to 1 abmat on top of a 15lb plate *No Stricties?...
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Strength & Conditioning Workout for 100919

October 8, 20190
Strength: Back Squat + Front Squat Every 2:30 x 4 Sets 3 Front Squats + 5 Backsquats @ 70-75% of Front Squat Max *This is not supposed to be heavy or overly challenging! Just getting some good squatting reps in for the week Barbell Conditioning: “Macho Man-ish” EMOTM x 9 Minutes 3 Power Cleans 3...
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