SEPTEMBER 2018 FULL TRAINING PROGRAM

DAY 1 FOCUS:
• Start: Bench or Block Bench. See Saw pullups for building the lats, and pullup strength, or Deadlifts
• Option 1: Strength and muscle building, presses for chest strength and power, cleans and rows for work capacity and strength
• Option 2: High rep conditioning challenge, opportunity to add complexity and difficulty
• Finish 1: Oblique dominant core finish make it harder than last month
• Finish 2: Chest and arm burnout
 
DAY 2 FOCUS:
• Start: Squats and single leg RDLs for hamstring and hip balance, add weight this cycle
• Option 1: Heavier Hip Raises and high rep Glute Ham Raise for glutes, hamstrings, back and core
• Option 2: Heavy Standing Reverse Lunges and Speed Sleds, for muscle building, core strength, and speed development
• Finish 1 : Core burnout
 
Day 3 FOCUS:
• Start Option 1: Deadlift and multi-paused bench
• Start Option 2: Zydrunas press for overhead power and strength, Rows or Deadlifts
• Option 1: Chest, back and core descending reps with a burnout on the last set
• Option 2: Athletic body weight conditioning
• Finish 1: Shoulder and arm burnout
• Finish 2: Super effective land mine core work
 

$30.00