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Message
re: Health and Fitness Board Strength and Conditioning program
Posted on 1/20/20 at 12:40 pm to StraightCashHomey21
Posted on 1/20/20 at 12:40 pm to StraightCashHomey21
Day one week one lets fricking go
Ill be running RP diet strength cycle for the first six weeks of the program.
Ill be running RP diet strength cycle for the first six weeks of the program.
Posted on 1/23/20 at 1:19 pm to StraightCashHomey21
Week 2
Monday
GHR
4 x 5 - 45s rest
Power Snatch
3 x 3 @50% 45s rest
3 x 2 @55%
2 x 2 @60%
3 x 2 @65%
Split Squat
1 x 6 @EMPTYBAR 45s rest
2 x 5
2 x 3
2 x 2
Tuesday
On every third min for 6 rounds 200 meter sprint
25 min AMRAP
250 meter row
10 alternating KB snatches
15 push ups
20 alternating jumping lunges
Wednesday
Back Extension
5 x 6 (empty bar) 30 sec rest
Clean + FS
2 x (2+2) @50% 60s rest
2 x (2+2) @60%
2 x (1+2) @65%
3 x (1+1) @70%
Clean Pull
1 x 3 @60% 45s rest
1 x 3 @70%
2 x 3 @75%
3 x 2 @80%
Dead Lift
2 x 4 @60% 60s rest
1 x 3 @70%
2 x 3 @80%
3 x 2 @85%
Thursday
EMOM 10 rounds
8 alternating dumbbell snatches
3 pull ups
20 min AMRAP
5 bench press at a weight you can move explosively
10 bent over dumbbell rows
50 double unders
on every 4th min 10 cals on the assault bike (if no assault bike sprint 100 meters)
Friday
Good Morning
3 x 8 - 30s rest
Hang Snatch
3 x 2 @50% 45s rest
3 x 2 @60%
2 x 2 @70%
Clean + Jerk
2 x (2+2) @50% 45s rest
1 x (1+2) @60%
2 x (1+2) @70%
3 x (1+1) @80%
Monday
GHR
4 x 5 - 45s rest
Power Snatch
3 x 3 @50% 45s rest
3 x 2 @55%
2 x 2 @60%
3 x 2 @65%
Split Squat
1 x 6 @EMPTYBAR 45s rest
2 x 5
2 x 3
2 x 2
Tuesday
On every third min for 6 rounds 200 meter sprint
25 min AMRAP
250 meter row
10 alternating KB snatches
15 push ups
20 alternating jumping lunges
Wednesday
Back Extension
5 x 6 (empty bar) 30 sec rest
Clean + FS
2 x (2+2) @50% 60s rest
2 x (2+2) @60%
2 x (1+2) @65%
3 x (1+1) @70%
Clean Pull
1 x 3 @60% 45s rest
1 x 3 @70%
2 x 3 @75%
3 x 2 @80%
Dead Lift
2 x 4 @60% 60s rest
1 x 3 @70%
2 x 3 @80%
3 x 2 @85%
Thursday
EMOM 10 rounds
8 alternating dumbbell snatches
3 pull ups
20 min AMRAP
5 bench press at a weight you can move explosively
10 bent over dumbbell rows
50 double unders
on every 4th min 10 cals on the assault bike (if no assault bike sprint 100 meters)
Friday
Good Morning
3 x 8 - 30s rest
Hang Snatch
3 x 2 @50% 45s rest
3 x 2 @60%
2 x 2 @70%
Clean + Jerk
2 x (2+2) @50% 45s rest
1 x (1+2) @60%
2 x (1+2) @70%
3 x (1+1) @80%
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