Here is the final program of phase 1. The lifts are the same with the same rep schemes and time under tensions. Changes have been made to some of the conditioning areas, but the integrity of each one is still there. This will allow you to chart progress, set goals and continue moving ahead.
Click the google doc link to go to this weeks programming here
The direct link to copy and paste into the browser is below:
https://docs.google.com/spreadsheets/d/1Dq9-4BHFG2WP22NfBfRjNM67Iuf3OpZDnwrHlXdTvXA/edit?usp=sharing
The google doc version has notes listed in the side bar, but for a quick overview you can see below. Due to formatting, the notes column is not on the quickview below and has instructions for weights, hand positions and other tips. Please access the google doc version for your training info.
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| Day 1 |
Sets x Reps |
Rest Time |
| A. Back Squat |
4 x 6-8 |
1-2 min between sets |
| Exercises
with same letter are done as supersets with rest taken after the last
exercise eg. B1, B2 then rest |
| B1. Wide Stance Good Mornings |
4 x 10 |
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| B2. Foam Roller Bridged Hamstring Curls |
4 x 10 |
1-2 min between sets |
| C. Pbar Strict Leg Raise |
4 x Fail |
1 min between sets |
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| For Time (done in ladder format) |
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| Air Squat 25-20-15-10-5 |
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| Sit Ups 5-10-15-20-25 |
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| Day 2 |
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| A. Overhead Press |
4 x 6-8 |
1-2 min between sets |
| Exercises
with same letter are done as supersets with rest taken after the last
exercise eg. B1, B2 then rest |
| B1. Close Grip Bench Press |
4 x 6 |
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| B2. Dip Under |
4 xfail |
1-2 min between sets |
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| 3 Rounds for Time |
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| 12 Push Press |
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| 10 Burpees |
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| Day 3 |
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| A. Deadlift |
4 x 6-8 |
1-2 min between sets |
| Exercises
with same letter are done as supersets with rest taken after the last
exercise eg. B1, B2 then rest |
| B1. Bent Over Pronated Grip Barbell Rows |
4 x 8 |
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| B2. Banded Throat Rows |
4 x 10 |
1-2 min between sets |
| C. Reverse Grip Scott Curls |
4 x 10 |
1 min between sets |
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| 5 Rounds for time |
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| 5
KBS |
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| 5 Flag Pole Raises |
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| 5 Max Height Star Jumps |
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| Day 4 |
Sets x Reps |
Rest Time |
| A. Bench Press |
4 x 6-8 |
1-2 min between sets |
| B. Incline Dbell with Rotation |
4 x 6-8 |
1-2 min between sets |
| C. Plyo Depth Push Ups |
40 for time |
Rest as needed |
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| 21-15-9 |
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| Chest to Deck Push Ups |
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| Box Jumps |
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| Day 5 |
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| A. Front Squat |
4 x 6-8 |
1-2 min between sets |
| B. Hang Power Clean |
6 x 3 |
1-2 min between sets |
| C. Jack Knives with ball holds |
4 x fail |
1 min between sets |
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| AMRAP 5 min |
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| Thruster |
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| Day 6 |
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| Off |
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| Day 7 |
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| Off |
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