MukDuk Strength and Conditioning

MukDuk Strength and Conditioning Home Garage Box

12/20/2017

12/20/18
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Back Squat Build to a 1 rep at 90% of your 1 rep max. NO HEAVIER

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Strength

Back Squat : 5x3 at 88% 1RM

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OLY

Sn**ch 1-1-1-1-1-1-1
7×1 @ 82.5-92.5%

During the “Warm Up” portion, focus on your set up position then pull and pause in front of the knee for a two count before finishing the lift.

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Interval

4 RFT:
10 Pull-ups
15 Row Calories
15 Push Jerks, 95/65 lbs
Rest 2 mins

Looking for bigger sets of push jerks here at least for the first round or two. Row and pull-ups should be attacked accordingly with that in mind. Don’t go slow, but allow yourself to move the bar well.

All rounds should be around 3 minutes. Scale as needed. These should be short painful burst, not long slogging sessions

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Accesory

Sn**ch Balance + 2 Overhead Squat 1-1-1-1-1-1

You should catch the sn**ch balance in a perfectly balanced position that allows you to complete the squats without shuffling your feet around.

PERFECT REPS! NO EGO

12/18/2017

12/18/17

Clean & Jerk 3-3-3-3-3-3
6×3 @ 72.5-77.5%

The percentages are there to keep you moving as technically sound as possible. The lighter weights also leave room to improve and make changes while still feeling some weight. There is no reason to miss a lift here.

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Metcon (READ!!!)

AMRAP 10 mins: Overhead Squats and Handstand Push-ups
Complete as many rounds as possible in 10 mins of:
2 Overhead Squats, 95/65 lbs
2 Handstand Push-ups

Climb the Ladder
4/4, 6/6, 8/8, etc.
Breaking strategically earlier than you may think could help you get further in the ladder. The time under tension on your shoulders will be substantial, so don’t go to failure during the first half of this AMRAP.

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Strength

Front Squat 2-2-2-2-2-2

80%+ 1RM
The pause should be A FULL second or so. Feel free to climb in weight over the sets as long as things are moving smoothly.

12/15/2017

12/15/17

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Push Press 4x3 at 85% 1RM

Make sure the dip drive is short, aggressive, and vertical. Work on not ending up in an over extended low back position.

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Metcon

4 RFT: Deadlifts and Push-ups
4 rounds for time of:

9 Deadlifts, 185/125 lbs
15 Push-ups

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Strength

Deadlift 3-3-3

Heavy, but perfect controlled reps.
These are standard deadlift reps with extreme control and a sound that is suitable for a library when the bar touches the ground. Get strong in the right positions and it will pay off huge.

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Interval

For time:
20 Cal Row Or Cal Bikes
10 Squat Sn**ches, 95/65 lbs
Rest 2 mins
16 Cal Row Or Cal Bikes
8 Squat Sn**ches, 105/70 lbs
Rest 2 mins
12 Cal Row Or Cal Bikes
6 Sn**ches, 115/75 lbs
Rest 2 mins
8 Cal Row Or Cal Bikes
4 Sn**ches, 125/80 lbs

Push hard on the bike as if you didn’t have to do the sn**ches. Then assess how quickly you can cycle through the sn**ches.

12/13/2017

12/13/17

Strength

Back Squat 1x1
Work up to a heavy single around 90%

then

Back Squat 5x3 at 85% 1RM

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OLY

Clean 1-1-1-1-1-1-1
3-4 Sets of 1 working up to:
7×1 @ 82.5-92.5%of your 1RM

During the “Warm Up” portion, focus on your set up position then pull and pause in front of the knee for a two count before finishing the lift.
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Interval

AMRAP 10 mins: Dumbbell Sn**ches and Pull-ups
16 Dumbbell Sn**ches, 50/35 lbs
8 Pull-ups
Rest 1 min

Practice touch and go on the dumbbell sn**ches so that it is more of a challenge to hold on for a quality set of chest to bar. If 8 is a stretch for you fresh, scale back the number of pull-ups so you can still go hard on the sn**ches.

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Choose ONE of the following:

Bitchwork
4 rounds for time of:
Row, 200 m
Bike, 0.5 mi
Rest 3 mins

Row as hard as possible and test your ability to switch to the run with as little delay as possible. Push past the initial leg fatigue and once it fizzles step on the gas.

OR

Strength

Front Rack Lunge 10-10-10-10

4×10 AHAP
Go heavy but keep it controlled enough to do these right. Control the descent and focus on driving your hips through aggressively on the way up.

12/12/2017

12/12/17

Testing
Pull-ups : Max Set
A single set of Pull-ups for max reps.
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Strength
Bench Press 6-6-6
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Metcon

Complete as many rounds as possible in 25 mins of:
50 Air Squats
30 Hang Power Cleans, 95/65 lbs
8 Deficit Handstand Push Ups, 3/0 in

This workout is designed to go through several rounds. If the HSPU will take you more than :90-2:00 you absolutely need to scale.
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BitchWork

AMRAP 12 mins: Cal Row Or Cal Bikes and Chest-to-bar Pull-ups
Complete as many rounds as possible in 12 mins of:
10 Cal Row Or Cal Bikes
12 Chest-to-bar Pull-ups
Rest 30 secs

Must be done in sets of 4
Rest :30
Run hard all the way to the Pull Up rig and jump into your first set of 4 immediately. You must come down each set but keep rest to a minimum as you’ll have a :30 recharge after each round.

12/11/2017

12/11/17

Sn**ch 3-3-3-3-3-3
6×3 @ 72.5-77.5%
Drop and Reset each rep. Focus on consistency throughout all reps and sets.
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Metcon

AMRAP 12 mins:
Complete as many rounds as possible in 12 mins of:
5 Deadlifts, 225/155 lbs
10 Bar Facing Burpees
15 V Up Situps
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BitchWork

Every 1:30 for 15 mins do:
15 Cal Row Or Cal Bikes

All out each round, classic KTB.
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Strength

Overhead Squat 2-2-2-2-2-2

80%+ 1RM

The pause should be A FULL second or so. Feel free to climb in weight over the sets as long as things are moving smoothly.

12/09/2017

12-9-17

Speed Back Squat 8x3 at 63% 1RM

Rest as needed between sets.

Sit back with complete control to the bottom of your Squat, then drive up out of the hole being as explosive as possible. Do this all while MINIMIZING the bounce out of the bottom.

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Oly Work

Part 1
Power Clean 1-1-1-1
Build to a heavy

We are working on pulling strength by overloading the lifts and focusing on the bar path. There is no room for any poor movement here.

Part 2

Clean Pull 1-1-1-1
Start with finishing Power Clean Weight and build

Part 3
Clean Deadlift 1-1-1-1
Start with Clean Pull finishing weight and build

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BitchWork

7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees
7 rounds for time of:
7 Push Jerks, 155/105 lbs
7 Chest-to-bar Pull-ups
7 Burpees

Pace pace Pace!!

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Team BitchWork

15 RFT: Push Jerks, Pull-ups and Burpees
15 rounds for time of:
7 Push Jerks, 135/95 lbs
7 Pull-ups
7 Burpees

Take turns through movements. Partner must do ALL 7 reps before net partner moves to next movement.

12/08/2017

1. There might be a better way. Are you willing to invest in pursuing it?

2. Wants more. More time in the gym. More information. More opportunities.

3. Knows that their best effort is enough.

4. Never complain. Never whine. Never make excuses."

12/08/2017

12-8-17 Workout

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Strength
Split Jerk 3-3-3-3-3- #
6×3 70-80%

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Metcon
3 rounds for time of:
10 Power Cleans, 165/115 lbs
25 Cal Row Or Cal Bikes

Singles on the PC is wise. Work hard on the rower/bike
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Interval
3x AMRAP in 4 mins of:
30 Wall Balls, 20/15 lbs
15 Toes-to-bars
20 Wall Balls, 20/15 lbs
10 Toes-to-bars
10 Wall Balls, 20/15 lbs
5 Toes-to-bars

Rest 2 mins between each cycle.

Push for unbroken Wallballs throughout each AMRAP, the biggest challenge will come if you make it back to the top with time remaining.
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Strength
Sumo Deadlift 6-6-6

Heavy, but perfect controlled reps.
During the setup, use the bar to pull your hips down and chest up into tension. Drive your feet through the floor during the pull keeping your shoulder position above/behind the bar

Address

Saint Joseph, MI
49085

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