Conditioning: Preferably on a track Running/Speed work 6 x 100 Meter sprint Rest 90 Seconds between (Rest 5:00 after the 6th set) 8 x 60 Meter sprint Rest 60 Seconds between (Rest 5:00 after 6th set) 10 x 20 Meter Sprint Rest 30 Seconds between sets
Body Work: 1)Single Leg Leg press: 3 x 8 each leg Reset as needed 2)Deadlift: 3 x 8 Rest as needed 3)DB Bulgarian split squat: 3 x 8 each leg 4)Barbell Good Morning: 3 x 20 Rest as needed 5)Farmers Carry: 4 x 200 Feet (All 200 Feet without dropping, make as Heavy as possible, [...]
Body Work: Close grip bench press: 3 x 8 Supinated Barbell bent over row: 3 x 8 Rest as needed Decline DB press: 3 x 8 DB incline prone row: 3 x 8 Rest as needed Behind the neck snatch grip press: 3 x 8 Seated Lat pull: 3 x 8 Rest as needed DB [...]
Today is a rest day for the program !
Endurance: 10 min max Row for Cals Rest 10 Min 10 Min moderate Row
Body Work: Barbell Circuit: Deadlift: 3 x 10 Hang clean: 3 x 10 Barbell push press: 3 x 10 (No rest between sets) same weight on BB Dumbbell Circuit: Alternating DB rows in plank position: 3 x 10 each arm Alternating DB snatches: 3 x 10 DB squats: 3 x 10 (No rest between) KB [...]
Body Work: Seated Barbell military press: 5x5 Rest as needed Dumbbell upright row: 3 x 8 Dumbbell hammer front raises: 3 x8 Rest as needed Dumbbell lateral raises: 3 x 8 DumbbellCuban presses: 3 x 8 Seated hammer arm curls: 3 x 8-10 Dumbbell Skull crusher: 3 x 8-10 Rest as needed Finisher: 4 Sets [...]
Conditioning: Bike 5:00 easy/moderate pace 50 second hard 4:00 moderate/moderate 40 second hard 3:00 min moderate 30 second hard 2:00 moderate 20 second moderate 1:00 easy row 10 second moderate rest 3-4 x 2
Body Work: Box squat: 5 x 5 Reset as needed Single leg box step downs: 3 x 8 Stationary squat hold (90 degrees) 3 x 1 min: Rest as needed 4) Lying leg curl or GHD raises: 3 x 8 5) Dual KB sumo Deadlift: 3 x 8 Rest as needed Finisher: 1200 Meter Sand Bag [...]
Body Work: Physio ball DB bench press: 4 x8 Single arm DB supinated row: 4 x 8 Rest as needed Single arm cable incline press: 3 x 8 each arm Single arm cable row: 3 x 8 Rest as needed Machine flys : 3 x 8 Cable face pulls: 3 x 8 Rest as needed [...]
Today is a rest day for the program!
Body Work: 1) GHD back extensions: 3 x 12-15 2)Heavy ball/bag carry (bear hug): 3 x 200 feet Rest as needed 3)Sled hand over hand pull: 3 x 100 feet 4)Sled push: 3 x 100 feet Rest as needed 5)Kettlebell renegade rows: 3 x 12-15 6)Kettlebell swings: 3 x 12-15 (use heavy Kettlebells for this) Rest [...]
