Body Work: 4 Sets Incline Chest pres x 10-12 High rows on machine x 10-12 Rest as needed between sets 3 Sets Incline DB flys x 10-12 Lat pull downs x 10-12 Rest as needed between sets 3 Sets Barbell behind the neck press x 10-12 Barbell upright rows x 10-12 Rest as needed between [...]
Today is a rest day for the program!
Run: 800m Time Trial *Go Hard Rest 10 mins Run: 200mx 8 @ 80% of your fast pace Rest 1:1 Rest 5 mins 800m x2 @ 60% Effort; Rest 1:1 Cool Down: Easy jog 10-15mins
Body Work: (5 Sets) Deadlift x 6 Rest 60 Seconds Seated box jump x 6 Rest 2:00 (4 Sets) Weighted pull-ups x 6, straight into 6 regular pull-ups Rest 30 Seconds Weighted dips x 6, straight into 6 regular dips Rest 2:00 (3 Sets) Weighted Push-ups x 8 Rest 30 Seconds Med ball chest pass [...]
Body Work: Close supinated grip chin-ups: 4 x 6-8 Diamond pushups: 4 x 6-8 Rest as needed EZ bar preacher curls: 3 x 8-10 EZ bar Skull crushers: 3 x 8-10 Rest as needed 4 Sets 40 V-Ups 45 Second Left side plank 45 Second Right side plank 40 Supermans Rest 60 Seconds Finisher: 5 [...]
Conditioning: Running 8 x 100 Meter sprint Rest 90 Seconds between (Rest 5:00 after the 8th set) 10 x 60 Meter sprint Rest 60 Seconds between (Rest 5:00 after 8th set) 10 x 20 Meter Sprint Rest 30 Seconds between sets
Body Work: Barbell step ups: 4 x 6-8 each leg Reset as needed DB reverse lunges: 3 x 8-10 Single leg curl: 3 x 8-10 Rest as needed DB or KB lateral lunges: 3 x 8-10 each leg Glute Ham Raise: 3 x 20 steps Rest as needed Finisher: 30 Minute easy row Every 5:00 [...]
Body Work:Single Arm Chest Press: 4 x 6-8 1)Singe Arm DB row: 4 x 6-8 Rest as needed 2)Single Arm Cable fly: 3 x 10-12 3)Single arm seated cable rows: 3 x 10-12 Rest as needed 4)Single Arm DB Arnold press: 3 x 10-12 5)Single Arm DB upright row: 3 x 10-12 Rest as needed [...]
Today is a rest day for the program!
Out Door Work Out! 200m Run 20 Burpee 200m Run 40 Air Squat 200m Run 60 Sit Up 200m Run 40 Push Up 200m Run 20 Burpee 200m Run
Body Work: 3 Sets Straight Leg Deadlift x 8 Rest 60 Seconds High box jump x 8 Rest 2:00 3 Sets Weighted pull-ups x 8 Rest 60 Seconds Medball slams x 8 Rest 60 Seconds Strict toes to bar x 8 Rest 2:00 3 Sets Medball push-ups x 8 Rest 60 Seconds Med ball explosive [...]
Body Work: DB hammer curl: 3 x 8 each arm Single Leg Kick up: 3 x 8 each arm Decline bench weighted sit-ups: 3 x 20 Rest as needed Bicep Curl: 3 x 8 Tricep Extension: 3 x 8 Back Extensions: 3 x 20 Rest as needed TRX supinated grip close rows: 3 x 8 [...]
