Day 1 - Push Up/High Pull (45/45)/Push Press (45/45)/Leg Scissors
Day 2 - Sit Up/Box Jump (20/14)/Pull Up/Back Extension
Day 3 - Med Ball Thruster (20/20)/Med Ball Clean (20/20)/Med Ball Kayakers (20/20)/Stationary Lunge
Day 4 - Burpees/Double Unders/Air Squat/Knees to Elbows
Program 2 - Strength - Week 3 of 3
Monday Tuesday Wednesday Thursday Friday Saturday/Sunday
Low 1 Up 1 OFF Low 2 Up 2 OFF
Low 3 Up 1 OFF Low 4 Up 2 OFF
Low 4 Up 1 OFF Low 5 Up 2 OFF
Lower Workout:
A1. Back Squat
Low 1 4-5 Sets x 7 reps (4,1,x,1) 75% of your 3 rep maximum
Low 2 4-5 Sets x 6 reps (4,1,x,1) + 5%
Low 3 4-5 Sets x 5 reps (4,1,x,1) + 5%
Low 4 4-5 Sets x 7 reps (4,1,x,1) Use Low 2 weight
Low 5 4-5 Sets x 6 reps (4,1,x,1) + 5%
B1. Stiff Legged Deads with Toes elevated
4 sets x 5 reps (5,1,2,1)
C1. Back Hyper-Extensions
3 sets x 12-15 reps
C2. Weighted Abs
3 sets x 12-15 reps
Upper Workout 1:
A1. Push Press
Week 3 – 4 sets x 6 reps (2,1,x,1) add 5% to week 2
B1. Mixed Grip Pulldowns
4 sets x 8 reps
C1. Side Lying Eccentrics
3 sets x 10 reps
C2. Hammer Curls
3 sets x 8 reps
D1. Bent Arm Pull Down
3 sets x 6 reps
Upper Workout 2:
A1. Bench
Week 3 – 4 sets x 6 (2,1,x,1) + 5%
B1. Bent Over Rows (Overhand Grip)
4 sets x 6 reps (3,1,1,1)
C1. Incline French Press
3 sets x 10-12 reps
C2. Dips
3 sets x 12-15 reps
D1. 1 ¼ Flat Flys
3 sets x 6-8 reps (2,1,2,1)
Program 3 Conquest Conditioning
A. Split Jerk 6 x 2
B. "Cindy"
AMRAP 20 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats
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