Category Archives: Conditioning

Speed WRK

4 SETS AB Wheels: 30 reps

SPEED SQUATS
6 sets
2 x 275lbs + 100lbs bands

SPEED PULLS (SUMO STANCE)
6 sets
2 x 275lbs + 100lbs bands

4 SETS
Reverse Hyper: 10 x 90lbs

10 SETS
Leg Extensions: 10 x 275
Leg Curls: 10 x 180lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters

Strength & Conditioning

15 Minute at Home: Foam Roll, Mobility & Stretch

POSTERIOR WARMUP: 2 SETS
Good Mornings: 20 x 45lbs
Stiff Leg Deadlifts: 10 reps x 45lbs
Back Extensions: 20 reps
Toes to Bar: 10 reps

BOX SQUAT w/ Bands
10 x 135lbs, 5 x 225lbs, 5 x 275lbs, (2) 3 x 315lbs
Speed Deadlifts: (4) 10 x 135lbs

CIRCUIT 4 rounds
Cleans: 10 x 135lbs
DB Single Arm Clean & Jerk: 10 x 70lbs
Box Jumps: 10 reps

SPEED BENCH w/ Bands
(5) 5 x 135lbs

Walking Lunges: 400m

LOW BACK & CORE GPP
45 Degree Back Extensions: 3 sets of 15 reps
Ab Wheels: 4 Sets of 25 reps
Weighted Crunch: 4 sets of 15 @ 150lbs
Cable Crunches: 4 sets of 25 @ 100lbs

Explosive Training

15 Minute at Home: Foam Roll, Mobility & Stretch

POSTERIOR WARMUP: 2 SETS
Good Mornings: 20 x 45lbs
Stiff Leg Deadlifts: 10 reps x 45lbs
Back Extensions: 20 reps
Toes to Bar: 10 reps

BOX SQUAT w/ Bands
10 x 135lbs, 5 x 225lbs, 5 x 275lbs, (2) 3 x 315lbs

Speed Deadlifts: (4) 10 x 135lbs

CIRCUIT 4 rounds
Cleans: 10 x 135lbs
DB Single Arm Clean & Jerk: 10 x 70lbs

SPEED BENCH w/ Bands
(5) 5 x 135lbs

Walking Lunges: 300m

LOW BACK & CORE GPP
45 Degree Back Extensions: 3 sets of 15 reps
Ab Wheels: 4 Sets of 25 reps
Weighted Crunch: 4 sets of 15 @ 150lbs
Cable Crunches: 4 sets of 25 @ 100lbs

Training: Legs

WARMUP
SI Stability: 3x
Side Leg Raises: 2 sets of 20 reps
Single Leg Split Squat: 15 reps per side
Single Leg Thrust: 15 reps per side
Single Leg Same Side Deadlift: 15 reps each side

LOW BAR BACK SQUAT
10 x 135lbs, 5 x 185lbs, 1 x 225lbs, 1 x 275lbs, 1 x 315lbs, 1 x 365lbs

LOWER BACK & HAMSTRING VOLUME — 5 SETS EACH
Good Mornings (Barbell): 10 x 185lbs
Good Mornings (Super Squat Machine): 15 x 135lbs
Leg Press: 15 x 270lbs + 100lbs bands
Stiff Leg Dumbbell Deadlifts: 15 x 40lbs
Lying Leg Curls: 15 x 75lbs
Seated Leg Curls: 15 x 120lbs
Standing Single Leg Curls: 15 x 25lbs

CORE GPP
Weighted Crunches: 10 x 150lbs
Cable Crunch
4 sets of 25 reps
Ab Wheels
4 sets of 25 reps

Leg Conditioning

Warmup: 1000m Row

Rotator Cuffs Warmup
5 Sets – Light Face pulls: 20 x 60lbs

Bench: 25 x 95lbs, 20 x 135lbs, 20 x 1

BOX SQUATS with bands
5 sets
5 x 225lbs

SUMO DEADLIFT
5 sets
5 x 225lbs

4 ROUNDS
Barbell Jump Squats: 10 x 135lbs
Power clean: 10 x 135lbs
Banded Squats jumps: 10 reps

4 Rounds
Sled Drags: 180lbs 50 meters
High box jumps: 10 reps