FULL NOVEMBER 2018 TRAINING PROGRAM

NOVEMBER 2018 TRAINING PROGRAM

DAY 1 FOCUS:
• Start: Bench or Bottom Banded Bench. Top Pause Row for extra gains, or Deadlifts
• Secondary Option 1: Chao presses and W Press for shoulder health, Ring Pull-Up and Incline Push-up for strength
NOTE: Chaos press can be a normal incline bench or flat bench, the pull-ups and push-.ups can be easier versions
• Secondary Option 2: Weighted conditioning round. Simple movements, meant to be done to the best of your ability and intensity
• Finish 1: Marching Rotations and L-sits (or Gymnast Abs)
• Finish 2: Upper body finisher
 
DAY 2 FOCUS:
• Start: Option 1-Squat cluster and lunge jumps. Rep change for a challenge as well
• Secondary Option 1: Front squats and back extensions for the leg, core and back focus
• Secondary Option 2: Postierior Chain Death by 5's. Good luck
• Finish 1 : Core burnout for optimal stability
 
Day 3 FOCUS:
• Start Option 1: Deadlift and Floor Press
• Start Option 2: Push Press for extra overhead weights, T-bar rows for back
NOTE: On the Primary options, feel free to choose a 1A and 1B from either option. Mix and Match.
• Secondary Option 1: Upper body with challenging calisthenics focus
• Secondary Option 2: Upper body volume. Simple motions, solid work
• Finish 1: Core finish
• Finish 2: Grip and arm finish

$30.00