FULL FEBRURARY 2020 TRAINING PROGRAM

FEBRURARY 2020 TRAINING PROGRAM

DAY 1 FOCUS:
 
• Primary Option 1:
• Start: Bench or Chest Pause Bench to work on speed and power development. Pull Ups For back strength

• Secondary Option 1: Descending rep ladder with overhead press, 1-arm rows, Push-Ups, and Facepulls.

• Core Finish 1:
Heavy anti-rotation core work.

 
Upper Body Finish 2:
Dips and Curls
 
 
DAY 2 FOCUS:

• Primary Option 1:
Cluster, or 531. We have been putting our more experienced lifters on 531 percentages for the last 6 months. As long as they are sticking TIGHT to their percentages all their lifts are getting much better. Anti-Rotation Chops to get the obliques fired up during squats.


 
Secondary Option 1: Get Strong and Resilient
Posterior chain movement for strength, single leg work for stability and skill transfer, 1-Leg Hip Bridge for glutes and hamstrings

• Finish 1:
Hanging Leg Raise. Core and grip.


DAY 3 FOCUS: Full body

• Primary Option 1:
Deadlift and Strict Press Or Push Press and Squats. You can mix and match these as much as you want. Keep most lifters on the shoulder pressing primary, If you have people doing more than 3x a week, or someone with crunchy shoulders, you can give them a floor press.

• Secondary Option 1:
Ladder down. DB Bench, Barbell Or KB Top Pause Row.

• Finisher:
Upper is a whole bunch of Push-Ups and BPA's. Core finish is the Roman Chair press, brutal core strength and stability.

$30.00