Programs

TRAINING DAY 1

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ACTIVATION

A1. PREP 3X6-8

A2. PREP 3X6-8

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STRENGTH

1A. PRIMARY SQUAT 5X5  

2A. PRIMARY PRESS 4X8-10

3A. LUNGE 3X8-10 PER SIDE

3B. HORIZONTAL PULL 3X12-15

4A. HINGE 3X10-12

4B. SECONDARY PRESS 3X12-15

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FITNESS

4A. ENERGY SYSTEM (ASSUALT BIKE, ROW, ETC.) 3X5CAL

4B. CORE 3X15-20

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TRAINING DAY 2

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ACTIVATION

A1. PREP 3X6-8

A2. PREP 3X6-8

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STRENGTH

1A. PRIMARY HINGE 5X5  

2A. PRIMARY PULL 4X8-10

3A. SINGLE LEG HINGE 3X8-10 PER SIDE

3B. HORIZONTAL PULL 3X12-15

4A. LATERAL LUNGE 3X10-12 PER SIDE

4B. HORIZONTAL PRESS 3X12-15

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FITNESS

4A. ENERGY SYSTEM (ASSUALT BIKE, ROW, ETC.) 3X5CAL

4B. CORE 3X15-20

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TRAINING DAY 3

‍

ACTIVATION

A1. PREP 3X6-8

A2. PREP 3X6-8

‍

STRENGTH

1A. PRIMARY LUNGE4X8 PER SIDE  

2A. PRIMARY HORIZAONTAL PULL 4X8-10

3A. HINGE 3X8-10 PER SIDE

3B. SECONDARY PRESS 3X12-15

4A. ACCESSORY SQUAT 3X10-12

4B. ACCESSORY PULL 3X12-15

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FITNESS

4A. ENERGY SYSTEM (ASSUALT BIKE, ROW, ETC.) 3X5CAL

4B. CORE 3X15-20

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