FULL OCTOBER 2020 TRAINING PLAN 1,2,3

OCTOBER
2020 TRAINING PROGRAM

DAY 1 FOCUS:

• Primary Option 1:
• Start: Pull-Up to per-engage the lats, followed by pressing

• Secondary Option 1: Floor press with a 4 week descending rep scheme to encourage an increase in weights with good form, 1-Arm Rows for strength and pulling stability, DB Clean for power and shoulder development.

• Core Finish 1:
Roman Chair Press for core stability and hypertrophy, heel touches for obliques

 
Upper Body Finish 2:
Hammer curls and Push-Ups
 
 
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. Walking Pallof Press to build core sterility top to bottom.

• Secondary Option 1:
Farmers walks, Goblet Squats, and Laying Leg Raises. Nasty.


• Core Finish 1:
Wood Chops and Hanging Leg Raise

 
 
DAY 3 FOCUS:

• Primary Option 1:
Overhead Press, or Floor Press, with a heavy Banded or Cable Row

• Secondary Option 1:
Push-Ups, Pull-Ups, Shoulder Pressfor REPS. Challenge here, medium, hard, very hard, choose accordingly.

• Upper Body Finish 1:
Core, Curls, Triceps

• Core Finish 1:
Ab Wheel or V-situp for reps, no rest

This bundle includes the following instructional videos:

$75.00