Program 1 Tabata Week 2 of 3
Day 1 MB Thruster/MB Clean/MB Sit Under/MB Russian Twist (20/14)
Day 2 Pull Up/Sprawl/V Sit/Box Jump
Day 3 Plyo Lunge/Handstand Push Up/Dip Under/Air Squat
Day 4 Double Under/Wall Ball Shot/Ball Slams/Push Wall Touch
Program 2 Strength week 2 of 3
Low 1
A1 Squats each number below represents the reps for 1 set, 1 set, 1set.....
Week 2 5,4,3,3,3 (No Tempo)
Week 3 4,2,2,2,2(No Tempo)
B1 Zercher Deadlift (Mid thigh) 4 x 6
C1 Glute Ham Raise 3x6-8
C2 Back Extensions 3x8-10 (3,1,1,1)
Up 1
A1 Bench Press
Week 2 4,3,3,3 (No Tempo)
Week 3 3,3,2,2 (No Tempo)
B1 Incline Dbells w/ Rotation 3 6-8 (2,1,1,1)
B2 Cable X-Overs 3x8-10 (3,1,x,1)
C1 Triceps Pressdown 4x20
Low 2
A1 ¾ Deadlifts
Week 2 4,3,3,3,3 (No Tempo)
Week 3 3,3,2,2,2 (No Tempo)
B1 Military Press
Week 2 4 4,3,3,2 (No Tempo)
Week 3 3 3,3,2 2,(No Tempo)
C1 Dbell Front Squat 3x8-10 (3,1,x,1)
Up 2
A1 Towel Chin Ups 5x FailureUse a thick towel
B1 CrossBody Hammer Curls 4x6-8
B2 Lateral Raise 4x3-5
C1 Standing Alternate Barbell Military Press 4x6-8
Program 3 - Conquest
A. Split or Push Jerk 1 RM
B. 21 - 15 - 9
Overhead Squat
Burpees
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