FULL SEPTEMBER 2016 TRAINING PROGRAM

FULL SEPTEMBER 2016 TRAINING PROGRAM

DAY 1 FOCUS:
• Start: Bench or middle paused bench for overcoming sticking points. Deadlifts or Chest supported rows
• Option 1: Weighted body weight work for the experienced lifter, unweighted for the begging
• Option 2:Multi movement conditioning
• Finish Option 1: High rep arm work
• Finish Option 2: Full core

DAY 2 FOCUS:
• Start: Squats for Strength or low box squat for loving heavy weight. Dead Kettle bell swing
for speed and power generation
• Option 1: Hamstring and glute work, racked squats
• Option 2: Bulgarian Split squats, side lunges for hamstrings butt and hips
• Finish 1: Conditioning
• Finish 2: Core finish

Day 3 FOCUS:
• Start Option 1: OH press. Shoulder strengthening and rehab
• Start Option 2: Explosive bench, shoulder strengthening and rehab
• Option 1: Picking up heavy stuff, chest, shoulder and back strengthening
• Finish 1: Shoulder and back burnout
• Finish 2: High Rep ab finish

This bundle includes the following instructional videos:

$30.00