OCTOBER 2018 FULL TRAINING PROGRAM

OCTOBER 2018 TRAINING PROGRAM

DAY 1 FOCUS:
• Start: Bench or Bottom Paused Bench. Weighted Pull-Ups for increasing strength, or Deadlifts
• Secondary Option 1: Land Mine presses and rows for optimal shoulder and back activation and strengthening, ring push-ups for hypertrophy and shoulder stability, BPA for shoulder health
NOTE: Land mine can be substituted with a dumbbell
• Secondary Option 2: Weighted conditioning round. Simple movements, meant to be done to the best of your ability and intensity
• Finish 1: TRX ABS and gymnast abs
• Finish 2: Scaled repetition finish for the upper body and core
 
DAY 2 FOCUS:
• Start: Option 1- Squat and Box Jumps for speed and power development. Option 2
- Double Paused Squat for wokring through week points, time under tension, and creating comfort with hard reps
• Secondary Option 1: Elevated Higher repetition Deadlift for strength and hypertrophy, Oblique work
• Secondary Option 2: Heavy Stepping Reverse Lunge, Farmers Walks for back, grip, core, and posterior chain strength
• Finish 1 : Core burnout and leg burn out. Choose quad dominant (squat) or hamstring butt dominant (GHR)
 
Day 3 FOCUS:
• Start Option 1: Deadlift and High Repetition Bench
• Start Option 2: Zydrunas press for overhead power and strength, T-Bar Rows
NOTE: On the Primary options, feel free to choose a 1A and 1B from either option. Mix and Match.
• Secondary Option 1: Alternating Iso Hold Rows, Incline benching, dips and shoulder health
• Secondary Option 2: Full body conditioning
• Finish 1: Body weight Shoulder and Arm burnout
• Finish 2: Super effective land mine core work

$30.00