FULL DECEMBER 2018 TRAINING PROGRAM

December 2018 TRAINING PROGRAM

DAY 1 FOCUS:
• Start:
Bench or Bottom Paused Bench to over come sticking points at the chest. Wide Grip Rows for lats and middle back, or Deadlifts

• Secondary Option 1:
See Saw Rows for core stability and back strength. Heavy Racked Carry for the upper back, core, and work capacity. See Saw Dumbbell Benching for chest hypertrophy and shoulder stability. Weighted Push Ups or Land Mine Shoulder Presses, for either chest or shoulder hypertrophy (mass) and joint health.

 
Secondary Option 2: Conditioning and fat loss option
See Saw Rows for core stability and back strength. Heavy Racked Carry for the upper back, core, and work capacity. Burpees for work capacity, V-Sit ups for core strength.
Note: Aggressive intent, and speed make this efficient, good form ALLWAYS.
 
Core Finish 1:
Hanging Leg Raise for core and athletic development, Lateral Leg Raise or TRX Lateral Knee Tuck for the obliques and body control.

 
Upper Body Finish 2:
Hammer Curl for arm thickness, Face Pull for shoulder health, Dips for triceps, chest and shoulders.
 
DAY 2 FOCUS:
• Start:
High Tension RDL to per-engage the hamstrings for better muscle activation during the squats. Squats, New rep scheme for people that are more experienced and can regulate their lifting ability for the day. More heavy sets on good days, more medium sets on shit days.

• Secondary Option 1:
Front Squats or Ass to Grass Squats for working strength from depth. Back extensions for the leg, core and back focus, toss on weight if you can.
 
Secondary Option 2:
KB Complex for conditioning, and lean muscle gain. IT is a lovely thing.
 
Finish 1 :
Weighted RKC Planks and 1-Arm Farmers Carries for a ton of core stability and injury proofing
 
 
DAY 3 FOCUS:

• Start Option 1:
Deadlift and Negative Bench Press for hypertrophy and bench control.
 
Start Option 2:
Push Press for extra overhead weights, Weighted Pull-Up or Chaos Pull Up work grip, back and arms.
NOTE: O
n the Primary options, feel free to choose a 1A and 1B from either option. Mix and Match.
'
• Secondary Option:
See-Saw Shoulder Press for bigger stronger, more stable shoulders, Chin-up for arms and back. See-Saw Floor Press for heavy chest work, Double Banded Rows to add a solid back burnout.
 
Core Finish 1: Starfish Crunch and Ab Wheel.

• Upper Body Finish 2: Reverse Deltoid, Wall Curls and Triceps.
 

$30.00