FULL NOVEMBER 2016 TRAINING PROGRAM

FULL NOVEMBER 2016 TRAINING PROGRAM

DAY 1 FOCUS:
• Start: Bench or block bench for lifting more weight. Deadlifts or barbell rows
• Option 1: Muscle building dumbbell shoulder presses, pull-up overloading (weighted or unweighted), push up overload.
• Option 2: Conditioning using sleds, medicine balls, and slings
• Finish Option 1: Shoulder and arm burnout
• Finish Option 2: Hanging core burn

DAY 2 FOCUS:
• Start: Squat or box squat. KB swing using, transfer power gained from last month to new movement pattern
• Option 1: Squat, Sled, Glute Hamstring work. Fun stuff
• Finish: Rep burnout core

Day 3 FOCUS:
• Start Option 1: OH press or volume bench press. Rows for back strength
• Option 1: Chest press and pull ups, ladder rep scheme for optimal weights and volume
• Option 2: Calisthenic fun, harder than last month
• Option 3: DB bench with burnout rep, sleds and core strengthening
• Finish: Arms or Core

This bundle includes the following instructional videos:

$30.00