DECEMBER 2016-JANUARY 2017 Day 3

DECEMBER 2016-JANUARY 2017 TRAINING PROGRAM

DAY 1 FOCUS:
• Start: Bench with 2 plyometric pushups before the lift. Deadlifts or kettle bell rows
• Option 1: Muscle building and bullet proofing for chest, shoulders and back
• Option 2: Core heavy conditioning
• Finish Option 1: Shoulder and arm burnout
• Finish Option 2: Core activation and strengthening

DAY 2 FOCUS:
• Start: Squat or band assisted squat for overloading lockout, bottom paused high jump
• Option 1: Single leg for quad, single leg for hamstrings and glutes, core movement
• Finish 1: Anti-rotation and core activation
• Finish 2: Pure conditioning and fatloss (speed run or speed sled), leg burnout and conditioning (heavy sled, Incline run)

Day 3 FOCUS:
• Start Option 1: OH press or high tension floor press. Rows for back strength or overhead squat
• Option 1: Weighted pushups and pull ups/rows, paused lateral raises
• Option 2: Calisthenic fun, harder than last month
• Option 3: Simple body weight movements with TONS of reps
• Finish: Arms or Core

Instructor:Trevor Smith
Categories: Monthly Training Program
Duration: 4:54
Formats: HD