8-15-16 to 8-20-16 this Strength and conditioning program

monday 8-15-16

  1. a. turkish get ups 5 sets of (1R 1L) b. lateral box hops 4 sets of 20 (10R 10L) c. hanging knees to chest 3 sets of 20 reps
  2. ( A. ) 1 hang clean from the hip + 2 front squats + 2 jerks/ or push press (depends on skill level or mastery of the jerk movement. separate the jerk if needed to give more focus technique or if you are new to the jerk, complete 5 sets @ 75% ( B.) med ball slam 4 sets of 20 reps, ( C ). box jump 3 sets of 2, add height to the box with each set.
  3. Tempo deadlifts 3 seconds on the way up off the ground and 3 seconds lowering the weight back down to the floor, use 60% to 70% for 8 sets of 3 reps. use appropriate weight for this exercise.
  4. snatch grip push press from a rack 4 sets of 5 reps with a good weight to work the shoulders.

Accessory work (a.) reverse hyper 3 sets of 10 reps (b.) barbell jump squats 3 sets of 5 (c.) weighted planks 3 sets of 20 seconds (d.) hollow rocks 3 sets of 50 reps

tuesday 8-16-16

1.10 burpee box jumps, 12 kb swings, 20 double unders, 14 keg tosses x  [8 Rounds]

2.  12 lateral shuffles, 30 mt. climbers, 20 body weight squats, 20 rotating planks, 300 meter tow-(4 rounds)

3.3 hand hand over hand prowlers,3 40 yrs bear crawls on turf, 3 roll ups 3 sprints to fire hydrant (1 round)

Wed 8-17-16 strength

1.ladder drills 5 x5

2.med ball complex 10 rep each movement for 2 sets:

a.medball slam

b.medball lunge pass

c.keg toss

d.plank pass

e.russian twists

f. olique medball throws

g. partner pass n twist

3.behind the neck push press 4 x 8 reps

4. 1 power snatch, 1 drop snatch, 1 overhead squat-work up to heaviest weight focusing on proper form if you are new to movements or mobility is an issue than keep the weight light.

5. FS 3 x 3 w/pause at bottom use 60% of best FS

6.bench press w/ KB and bands 4 x 8

ACCESSORY WORK:

a.10 bent rows

b.20 yard OH farmers carry

c.plank pos. band pulls 2 x *L/R

d. dble unders 2 x 50

 

thurs 8-18-16 conditioning

PART 1:

1. power cleans 10,8,6,4,2

2.push press 10,8,6,4,2

3 1 S street sprint

4. KB snatch 7R/L

5.burpee pull ups 6,5,4,3

PART 2:

1.50 loops w/ reverse lunge

2.2 bear crawls on turf

3.50 bent rows w/ Db or BB

4. 50 opp hand/foot

5.100 jump ropes

6.50 lateral hops

Friday 8-19-16  strength

1.BS 10 x 1 @  80%

2.single leg RDL w/ BB 3 x 4L/R

3.KB complex

a.DBLE KB snatch 2 x 20

b.DBLE KB clean n press 2 x 20

c. DBLE KB swing 2 x 20

d.DBLE KB FS 2 x 20

e.OH walking lunge 2 x 20

ACCESSORY WORK:

hollow rocks 2 x 30

mtn climbers 2 x 75

rollups 2 x 5

opp hand/foot 2 x 30

plyo medball passes 2 x 10

Saturday 8-20-16 conditioning

3 rounds:

1.a. 300 meter row

b. 5R/L KB snatch

c.8 R/L reverse lunge jumps

3 rounds:

2.a. 20 medball slams

b.20 burpees

c.20 alternating box jumps

d.20 hollow rocks

3 rounds:

3a. 10 prowler short sprints

b.14 DB clean n press-touch ground w/ DB

c.200 ab wheel roll outs

d. 4R/L turkish sit ups

 

 

 

 

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