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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
19777 posts

re: Health and Fitness Board Strength and Conditioning program
And if I were to do a similar program type and create, it would be a direct copy of Brian Alsruhes Westside style giant set program.


StraightCashHomey21
West Virginia Fan
Aberdeen,NC
Member since Jul 2009
114091 posts

re: Health and Fitness Board Strength and Conditioning program
After the first week I was pretty sore

Especially my hamstrings and shoulders

I went on a slow 3 mile run Saturday and my legs felt destroyed

But I feel great after a rest day

You definitely can’t go into the lifting days trying to ego lift. The % are there for a reason because of the volume

Never thought I’d get sore lifting at 60%
This post was edited on 1/27 at 6:47 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
19777 posts

re: Health and Fitness Board Strength and Conditioning program
I would get more sore on dynamic days with westside than the heavy days.

Dynamic is usually 50% or less with some bands.


BooDreaux
LSU Fan
Orlandeaux
Member since Sep 2011
3217 posts

re: Health and Fitness Board Strength and Conditioning program
quote:

lsu777


May I please get access to the drive once more? I'd email you though I don't have your address

Mine is: fishingfloridaradio@gmail.com

Thanks so much

BooDreaux


lsu777
LSU Fan
westlake
Member since Jan 2004
14658 posts

re: Health and Fitness Board Strength and Conditioning program
Hey man, long time no talk. I hit you up.


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StraightCashHomey21
West Virginia Fan
Aberdeen,NC
Member since Jul 2009
114091 posts

re: Health and Fitness Board Strength and Conditioning program
I think in a couple weeks I’ll see big gains in my snatches and cleans

I still haven’t hit a 245 clean or 185 snatch


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
19777 posts

re: Health and Fitness Board Strength and Conditioning program
Try banded deadlifts snatched and clean grip. Really helps training to be more explosive.


StraightCashHomey21
West Virginia Fan
Aberdeen,NC
Member since Jul 2009
114091 posts

re: Health and Fitness Board Strength and Conditioning program
Week 3

Monday


Front Squat

1 x 5 @55%
1 x 5 @60%
1 x 5 @70%
2 x 3 @ 75%
2 x 2 @ 80%

Clean
1 x 2 @50% 60s rest
1 x 2 @60%
1 x 2 @70%
1 x 1 @80%
1 x 1 @85% +

Tuesday

10, 100 meter sprints rest as needed

20 min AMRAP Use vest if you have one
500 meter row
5 pull ups
10 push ups
20 alternating weighted lunges with dumbells or kettle bells


Wednesday

Good Morning
5 x 6 (empty bar) 30 sec rest
Power Snatch

1 x 4 @60% 45s rest
3 x 3 @70%
2 x 2 @75%
3 x 2 @80%

Jerk

1 x 5 @60% 45s rest
3 x 3 @70%
2 x 3 @80%
2 x 3 @85+

Back Squat

1 x 5 @60% 45s rest
3 x 3 @70%
2 x 3 @80%
2 x 3 @80+

Thursday

20 min AMRAP
15 Assault Bike cals
10 R arm KB (hang) cleans (53/35)
10 burpees
10 L arm KB (hang) cleans (53/35)

EMOM 16 rounds

Even rounds 5 deadlifts
Odd rounds 10 push ups and 5 toes to bar

Friday
GHR
4 x 6 45s rest

HiHang + Hip Snatch
3 x (2+2) @50% 45s rest
3 x (2+2) @55%
2 x (1+2) @60%

Clean
3 x 2 @60% 45s rest
2 x 2 @75%
4 x 1 @85+

Clean Pull
3 x 3 @75% 45s rest
3 x 3 @85%
3 x 3 @90+

Bench Press

1 x 8 60%
1 x 8 65%
1 x 5 70%
1 x 3 80%
1 x 2 85+%
This post was edited on 2/3 at 11:17 am


StraightCashHomey21
West Virginia Fan
Aberdeen,NC
Member since Jul 2009
114091 posts

re: Health and Fitness Board Strength and Conditioning program
Monday

Deadlitft
5x5 @ 70%

PowerClean

3 x 3 @65% 30s rest
3 x 3 @75 30s rest

Front Squat + Jerk

1 x (2+2) @55% 30s rest
2 x (2+2) @65%
2 x (2+1) @75%
2 x (1+1) @80%


Tuesday

Hill sprints or use treadmill on 8+ incline

4 x 200
4 x 100

21-15-9 Reps Of:
DB Power Cleans 45/30s
Push-Ups Rest 2min.

9-15-21
DB Push Press
Burpees



Wednesday
Good Morning
4 x 5 Heavier 40 sec rest

Muscle Snatch + OHS

2 x (2+2) @50% 45s rest
2 x (2+2) @60%
2 x 2 @65%
3 x 2 @70%

Clean Pull + Hang Clean
2 x (3+2) @60% 45s rest
2 x (2+2) @70%
2 x (2+1) @75%
3 x (1+1) @80%

Back Squat
3 x 3 @75% 60s rest
1 x 3 @80%
2 x 2 @>80%

Thursday

EMOM X 10MIN
Odd: 15/12 Cal Ski Erg
Even: 10 Kettlebell swings 50/35lb

Comptrain 300

10 Rounds, for time:
5 Strict Chest-to-Bar Pull-ups
10 Dumbbell Movements* (70/50#)
15 GHD Sit-ups

*Dumbbell Movements:

Rd 1: DB Push Press
Rd 2: DB Burpees
Rd 3: DB Power Cleans
Rd 4: DB Bench Press
Rd 5: DB Lunge
Rd 6: DB Front Squat
Rd 7: DB Bent Over Rows
Rd 8: DB Snatch
Rd 9: DB Deadlifts
Rd 10: DB Thrusters




Friday

Split Squat
4 x 6(per/leg) 30s rest

Snatch
3 x 2 @50% 45s rest
3 x 2 @65%
2 x 1 @70%
2 x 1 @80%

Clean + Jerk
2 x (2+2) @65% 45s rest
1 x (1+2) @70%
2 x (1+2) @80%
3 x (1+1) @>80%

Deadlift
3 x 3 @65% 60s rest




lsu777
LSU Fan
westlake
Member since Jan 2004
14658 posts

re: Health and Fitness Board Strength and Conditioning program


Bro, you gonna have people getting a v-taper with all that upper back and shoulder work lol.


StraightCashHomey21
West Virginia Fan
Aberdeen,NC
Member since Jul 2009
114091 posts

re: Health and Fitness Board Strength and Conditioning program
Now that my body has gotten used to the volume I’m definitely starting to see the strength gains

shite this program doesn’t have a frick ton of deadlifting and i pulled 315 for 5 like it was nothing

Last time it was that easy I was straight power lifting


StraightCashHomey21
West Virginia Fan
Aberdeen,NC
Member since Jul 2009
114091 posts

re: Health and Fitness Board Strength and Conditioning program
Monday

Power Clean
1 x 5 @60%
3 x 2 @70%
3 x 2 @75%
2 x 2 @80%

Jump Back Squat
1 x 5 @EMPTYBAR
2 x 5
2 x 3
2 x 2

Bench Press

3x3 80%
2x2 85%+

Tuesday

30 min tempo run

AMRAP 20 MINUTES
5 CHEST TO BAR PULL UPS
10 LEG RAISES
10 MOUNTAIN CLIMBERS (4 count)
5 CHIN UPS
10 RUSSIAN TWISTS (4 count)
5 PLYO SPLIT SQUAT


Wednesday

Hang Snatch
2 x 4 @50% 60s rest
2 x 3 @60%
2 x 2 @65%
3 x 2 @70%

Rack Jerk
1 x 3 @60% 45s rest
2 x 2 @70%
2 x 3 @75%
3 x 3 @80%

Front Squat
2 x 4 @60% 60s rest
1 x 3 @70%
2 x 3 @80%
3 x 2 @85%

Thursday

2 800 meter sprints

then 20 mins treadmill sprints

10 incline 10 speed run as far as you can, rest as needed

take a good break bc you will need it

50 cals on the assault bike
150 double unders
2 K row
150 double unders
50 cals on the assault bike


Friday

Good Morning
3 x 8 30s rest

Snatch
3 x 2 @60% 45s rest
3 x 2 @70%
2 x 2 @80%
2 x 1 @90%
1 x 1 @>90%

Clean + Jerk
3 x (2+1) @50% 45s rest
2 x (2+1) @60%
2 x (2+1) @70%
1 x (1+1) @80%
2 x (1+1) @90%
1 x (1+1) @>90%


StraightCashHomey21
West Virginia Fan
Aberdeen,NC
Member since Jul 2009
114091 posts

re: Health and Fitness Board Strength and Conditioning program
Monday

Pwr Snatch
2 x 2 @45% 60s rest
3 x 2 @55%
3 x 2 @75%

Clean + Jerk
1 x 3 @70% 60s rest
2 x 2 @75%
2 x 2 @80%
3 x 1 @>85%

Front Squat
2 x 3 @80% 60s rest
3 x 2 @85%
3 x 2 @90%

Tuesday

20 min tempo run

20 min AMRAP

5 squat cleans at 135
5 pull ups
10 push ups

on every 4th min 15 cals on the assault bike


Wednesday

Hang Clean
2 x 3 @60% 45s rest
2 x 3 @70%
2 x 3 @>75%

Rack Jerk
3 x 2 @50% 45s rest
1 x 5 @60%
3 x 3 @70%

Clean Pull
3 x 3 @90% 45s rest
2 x 3 @>100%

Back Squat
1 x 5 @60% 45s rest
3 x 3 @70%
2 x 3 @80%
2 x 3 @90%


Thursday

20 min hill sprints 10 incline 10 speed

20 min AMRAP

250 meter row
One round of dumbbell DT 50/35
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps


Friday

Snatch
3 x 3 @65% 45s rest
2 x 2 @70%
4 x 2 @75%

Clean + FS + Jerk
2 x (2+2+2) @60% 45s rest
2 x (2+2+1) @70%
2 x (1+2+1) @>75%


Deadlift

5 x 5 75%


Bench Press

1 x 8 60%
1 x 8 65%
2 x 5 70%
2 x 3 80%
This post was edited on 2/24 at 3:54 pm


StraightCashHomey21
West Virginia Fan
Aberdeen,NC
Member since Jul 2009
114091 posts

re: Health and Fitness Board Strength and Conditioning program
The volume from this week has me beat the frick up

I woke up this morning and it felt like I was hit by a bus


StraightCashHomey21
West Virginia Fan
Aberdeen,NC
Member since Jul 2009
114091 posts

re: Health and Fitness Board Strength and Conditioning program
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%
This post was edited on 3/2 at 11:01 pm


StraightCashHomey21
West Virginia Fan
Aberdeen,NC
Member since Jul 2009
114091 posts

re: Health and Fitness Board Strength and Conditioning program
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%


StraightCashHomey21
West Virginia Fan
Aberdeen,NC
Member since Jul 2009
114091 posts

re: Health and Fitness Board Strength and Conditioning program
Program is paying off big time

A 30lb jump to my clean and jerk already

Put up 205lb like it was nothing


StraightCashHomey21
West Virginia Fan
Aberdeen,NC
Member since Jul 2009
114091 posts

re: Health and Fitness Board Strength and Conditioning program
Monday

Pwr Snatch
3 x 3 @50% 60s rest
3 x 2 @55%
2 x 2 @60%
2 x 2 @65%

Front Sqt + Jerk
3 x (3+3) @50% 60s rest
2 x (3+3) @55%
2 x (2+2) @60%
3 x (1+2) @65%

Deadlifts

3 x 2 75%
2 x 2 85%
2 x 1 90%
1 x 1 100%
1 x 1 105% try and set a new 1 RM if you can


Tuesday

30 min tempo run

15 min AMRAP:
8 R arm DB snatch + 8 R arm overhead walking lunge
40 DUs
8 L arm DB snatch + 8 L arm overhead walking lunge
8 T2B


Wednesday

Hip Snatch
3 x 3 @60% 45s rest
2 x 3 @70%
2 x 3 @>75%

Power Clean
2 x 3 @70% 45s rest
2 x 3 @80%
3 x 2 @90%

Snatch DL
2 x 3 @70% 45s rest
2 x 3 @80%

Back Squat
1 x 5 @60% 45s rest
3 x 3 @70%
2 x 3 @80%
2 x 2 @>95%

Thursday

Bike Sprints: 20 RDS 45s on/45s off

See if you can beat last week's time
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 3 @50% 45s rest
3 x 2 @65%
2 x 2 @75%
2 x 2 @85%
2 x 1 @>95%

Snatch Pull
3 x 3 @85% 45s rest
2 x 3 @90%
4 x 2 @>95%

Clean + FS + Jerk
2 x (3+2+2) @70% 45s rest
2 x (1+2+1) @75%
3 x (1+2+1) @>80%


StraightCashHomey21
West Virginia Fan
Aberdeen,NC
Member since Jul 2009
114091 posts

re: Health and Fitness Board Strength and Conditioning program
Week 10

Active recovery week

Time to put the barbell down for the next few days

this week is your choice of conditioning workouts. Long slow distance runs and body weight or kettle bell workouts should be the main focus.


StraightCashHomey21
West Virginia Fan
Aberdeen,NC
Member since Jul 2009
114091 posts

re: Health and Fitness Board Strength and Conditioning program
This the last week of the program

reset 1 rep maxes all week



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