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re: Health and Fitness Board Strength and Conditioning program
Posted on 3/2/20 at 1:32 pm to StraightCashHomey21
Posted on 3/2/20 at 1:32 pm to StraightCashHomey21
Monday
Pwr Snatch
3 x 3 @60% 30s rest
4 x 1 @70%
Snatch Pull
2 x 4 @85% 30s rest
2 x 3 @>95%
Back Squat
2 x 3 @50% 30s rest
2 x 3 @60% 30s rest
1 x 3 @70% 30s rest
3 x 3 @80% 30s rest
Tuesday
30 min tempo run
30 min AMRAP
10 dumbbell press
10 dumbbell push press
5 pull ups
30 double unders
on every 5th min 10 cals on the assault bike
Wednesday
Hang Power Clean
2 x (2+2) @50% 45s rest
2 x (2+2) @60%
3 x 2 @65%
3 x 2 @70%
Front Squat + Jerk
2 x (3+2) @60% 45s rest
2 x (2+2) @70%
2 x (2+1) @75%
3 x (1+1) @80%
Jump Lunges
1 x 5 - 60s rest
1 x 5
2 x 5
Thursday
4 x 400 sprints
4 x 200 sprints
25 min AMRAP
250 meter row
10 push ups
5 toes to bar
10 kettle bell swings
Friday
GHR
4 x 8 30s rest
Snatch + Hang Snatch
3 x (3+3) @50% 45s rest
3 x (2+2) @65%
2 x (2+2) @70%
2 x (1+1) @80%
Clean
2 x 2 @75% 45s rest
2 x 2 @80%
2 x 1 @90%
3 x 1 @95>%
Clean Pull
2 x 3 @75% 60s rest
2 x 3 @80%
3 x 3 @90%
Bench Press
2 x 5 75%
2 x 3 85%
Pwr Snatch
3 x 3 @60% 30s rest
4 x 1 @70%
Snatch Pull
2 x 4 @85% 30s rest
2 x 3 @>95%
Back Squat
2 x 3 @50% 30s rest
2 x 3 @60% 30s rest
1 x 3 @70% 30s rest
3 x 3 @80% 30s rest
Tuesday
30 min tempo run
30 min AMRAP
10 dumbbell press
10 dumbbell push press
5 pull ups
30 double unders
on every 5th min 10 cals on the assault bike
Wednesday
Hang Power Clean
2 x (2+2) @50% 45s rest
2 x (2+2) @60%
3 x 2 @65%
3 x 2 @70%
Front Squat + Jerk
2 x (3+2) @60% 45s rest
2 x (2+2) @70%
2 x (2+1) @75%
3 x (1+1) @80%
Jump Lunges
1 x 5 - 60s rest
1 x 5
2 x 5
Thursday
4 x 400 sprints
4 x 200 sprints
25 min AMRAP
250 meter row
10 push ups
5 toes to bar
10 kettle bell swings
Friday
GHR
4 x 8 30s rest
Snatch + Hang Snatch
3 x (3+3) @50% 45s rest
3 x (2+2) @65%
2 x (2+2) @70%
2 x (1+1) @80%
Clean
2 x 2 @75% 45s rest
2 x 2 @80%
2 x 1 @90%
3 x 1 @95>%
Clean Pull
2 x 3 @75% 60s rest
2 x 3 @80%
3 x 3 @90%
Bench Press
2 x 5 75%
2 x 3 85%
This post was edited on 3/2/20 at 11:01 pm
1
Posted on 3/9/20 at 11:11 am to StraightCashHomey21
Monday
Power Snatch
3 x 2 @65% 45s rest
1 x 3 @70%
2 x 2 @75%
2 x 1 @>80%
Deadlifts
5 x 8 60%
Box Jump
5 x 10 45s rest
Tuesday
20 min tempo run
21-18-15-12-9-6 row cals
6-9-12-15-18-21 DB push press (50/35)
Wednesday
Clean
2 x 3 @60% 60s rest
2 x 3 @65%
2 x 3 @70%
3 x 2 @75%
Hang Snatch
2 x 4 @50% 45s rest
2 x 3 @55%
2 x 2 @60%
Back Squat
2 x 3 @75% AS NEEDED
2 x 3 @80%
3 x 2 @90%
3 x 1 @100%
Thursday
20 min hill sprints on treadmill
10 incline 10 speed max distance
“Overkill” From Comptrain
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24?/20?)
Double-Dumbbell Front Squats (50’s/35’s)
Toes to Bar
Friday
Snatch
3 x 2 @60% 45s rest
3 x 2 @70%
2 x 2 @80%
2 x 1 @90%
2 x 1 @>95%
Clean + Jerk
2 x (2+1) @50% 45s rest
2 x (2+1) @60%
2 x (2+1) @70%
2 x (1+1) @80%
2 x (1+1) @90%
2 x (1+1) @>95%
Power Snatch
3 x 2 @65% 45s rest
1 x 3 @70%
2 x 2 @75%
2 x 1 @>80%
Deadlifts
5 x 8 60%
Box Jump
5 x 10 45s rest
Tuesday
20 min tempo run
21-18-15-12-9-6 row cals
6-9-12-15-18-21 DB push press (50/35)
Wednesday
Clean
2 x 3 @60% 60s rest
2 x 3 @65%
2 x 3 @70%
3 x 2 @75%
Hang Snatch
2 x 4 @50% 45s rest
2 x 3 @55%
2 x 2 @60%
Back Squat
2 x 3 @75% AS NEEDED
2 x 3 @80%
3 x 2 @90%
3 x 1 @100%
Thursday
20 min hill sprints on treadmill
10 incline 10 speed max distance
“Overkill” From Comptrain
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24?/20?)
Double-Dumbbell Front Squats (50’s/35’s)
Toes to Bar
Friday
Snatch
3 x 2 @60% 45s rest
3 x 2 @70%
2 x 2 @80%
2 x 1 @90%
2 x 1 @>95%
Clean + Jerk
2 x (2+1) @50% 45s rest
2 x (2+1) @60%
2 x (2+1) @70%
2 x (1+1) @80%
2 x (1+1) @90%
2 x (1+1) @>95%
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