FULL OCTOBER 2016 TRAINING PROGRAM

FULL OCTOBER 2016 TRAINING PROGRAM

DAY 1 FOCUS:
• Start: Bench or high pin bench for lockout sticking points. Deadlifts or barbell rows
• Option 1: Muscle building Dumbbell chest work, Pull up overloading, and dips
• Option 2: Full body conditioning work
• Finish Option 1: Arm and shoulder burnout
• Finish Option 2: Advanced core work, regressions if needed

DAY 2 FOCUS:
• Start: Box Squats to lock in form and strengthen bottom position. Heavy kettle bell swings for power
• Option 1: weighted carries and hip extensions
• Option 2: Work capacity for the legs and back
• Finish 1: Core and leg burnout

Day 3 FOCUS:
• Start Option 1: OH press or barbell floor press. Single arm rowing for back strength and core control
• Option 1: Back and legs, Ladder rep scheme for optimal performance
• Option 2: Calisthenic fun
• Option 3: Repetition floor pressing, work capacity and leg strengthening (sleds), Upper back strengthening
• Finish: Arms or Core

This bundle includes the following instructional videos:

$30.00