FULL SEPTEMBER 2020 TRAINING PROGRAM DAY 1,2,3

 
SEPTEMBER 2020 TRAINING PROGRAM

DAY 1 FOCUS:

• Primary Option 1:
• Start: Recline Row with Top Pause to per-engage the lats, followed by pressing

• Secondary Option 1: Offset work to build stability and strength, fast for conditioning, more weight and longer breaks for strength and hypertrophy

• Core Finish 1:
Stability and bracing for core and shoulders

 
Upper Body Finish 2:
High Rep Curls, and kickbacks
 
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. Pallof Press to keep that core up


 
Secondary Option 1: Get Strong and Resilient
Quad, hamstrings and core.
 

• Finish 1:
Devils choice; Some Burpees or lots of squats


DAY 3 FOCUS: Full body

• Primary Option 1:
Choose one from the list of upper movements and lower movements.

• Secondary Option 1:
Medium reps for autoregulation with challenging movements.

• Upper Body Finish 1:
Shoulders, arms and grip

• Core Finish 1:
Jack Knives and Lateral Planks

 

$90.00