SQUAT DAY<\/p>\n","exercise_info":"
WARMUP — 3 SETS EACH<\/strong> BACK SQUAT 5 SET TRI-SET<\/strong> SLED DRAG (FACE SLED)<\/strong> GPP — 5 SETS EACH<\/strong> BENCH DAY<\/p>\n","exercise_info":" WARMUP — 3 SETS EACH<\/strong> BENCH PRESS — 1 REP MAX ALL WEEKS<\/strong> CHEST SUPERSETS<\/strong><\/span><\/p>\n 5 SET SUPERSET<\/strong> 5 SET TRI-SET<\/strong> SLED WALK\u00a0(FACE AWAY SLED)<\/strong> GPP — 5 SETS EACH<\/strong> GPP + IMBALANCES<\/p>\n","exercise_info":" WARMUP — 3 SETS EACH<\/strong> 5 SET\u00a0SUPERSET<\/strong> 5 SET SUPERSET<\/strong> WALKING LUNGES<\/strong> GPP — 5 SETS EACH<\/strong> DEADLIFTZ <\/p>\n","exercise_info":" WARMUP — 3 SETS EACH<\/strong> DEADLIFT — WORK TO A 1 REP MAX 5 SET SUPERSET<\/strong> WALKING LUNGES<\/strong> GPP — 5 SETS EACH<\/strong> SHOULDERS & ARMS<\/p>\n","exercise_info":" WARMUP — 3 SETS EACH<\/strong> YOU MUST DO ALL REPS BEFORE MOVING TO THE NEXT EXERCISE<\/strong> NO SLED OR LUNGES<\/strong><\/p>\n GPP — 5 SETS EACH<\/strong> CONDITIONING<\/p>\n","exercise_info":" WARMUP — 3 SETS EACH<\/strong> 5 SET CIRCUIT (LOW REST)<\/strong> FARMER’S CARRY<\/strong> MAX EFFORT SLED PUSHES<\/strong> GPP — 5 SETS EACH<\/strong> REST<\/p>\n","exercise_info":""}],"tab":false},"yoast_head":"\n
\nBack Extensions: 10-15 reps
\nWalking Lunges: 1 minute
\nPlanks on Elbows: 1 Minute<\/p>\n
\nWEEK 1: <\/strong>Thru Bands | 2 Rep Max
\nWEEK 2: <\/strong>Thru Bands | 1 Rep Max
\nWEEK 3: <\/strong>No Bands | 1 Second Pause
\nWEEK 4:\u00a0<\/strong>Regular Rep 1 Rep Max<\/p>\n
\nStiff Leg Deadlifts: 10-15 reps
\nLeg Press: 12-15 reps<\/p>\n
\n*400m HEAVY<\/strong><\/p>\n
\nGHDs: 10-15 reps (Weighted if possible)
\nBand Good Mornings: 15-20 reps
\nAb Cable Pulldowns: 12 reps HEAVY
\nWeighted Crunches: 20 reps<\/p>\n"},{"day":["TUESDAY"],"day_info":"
\nBack Extensions: 10-15 reps
\nWalking Lunges: 1 minute
\nPlanks on Elbows: 1 Minute<\/p>\n
\nWeek 1: Wide Grip Incline Bench
\nwith Pause on Chest
\nWeek 2: Wide Grip Incline Bench
\nwith No Pause
\nWeek 3: Wide Grip Flat Bench
\nwith Pause on Chest
\nWeek 4: Wide Grip Flat Bench
\nwith No Pause on Chest<\/p>\n
\nDB Flat Bench Press: 15 reps
\nCable Crossovers: 15 reps<\/p>\n
\nDips: 15 reps
\nDeep Chest Fly: 15 reps
\nDB Pullovers: 15 reps<\/p>\n
\n*400m HEAVY<\/strong><\/p>\n
\nGHDs: 10-15 reps (Weighted if possible)
\nBand Good Mornings: 15-20 reps
\nAb Cable Pulldowns: 12 reps HEAVY
\nWeighted Crunches: 20 reps<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"
\nBack Extensions: 10-15 reps
\nWalking Lunges: 1 minute
\nPlanks on Elbows: 1 Minute<\/p>\n
\nBarbell Lunges: 8 reps each leg
\nReverse Hypers: 15 reps
\n*No Hyper = Barbell Good Mornings<\/p>\n
\n1 Arm Rows: 10 reps each arm
\nUnderhand Grip Barbell Rows: 15 reps<\/p>\n
\n*400-800m (Weighted if needed)<\/p>\n
\nGHDs: 10-15 reps (Weighted if possible)
\nBand Good Mornings: 15-20 reps
\nAb Cable Pulldowns: 12 reps HEAVY
\nWeighted Crunches: 20 reps<\/p>\n"},{"day":["THURSDAY"],"day_info":"
\nBack Extensions: 10-15 reps
\nWalking Lunges: 1 minute
\nPlanks on Elbows: 1 Minute<\/p>\n
\n<\/strong>WEEK 1: Conventional Thru Bands
\nWEEK 2: Sumo Thru Bands
\nWEEK 3: Conventional Regular rep
\nWEEK 4: Sumo Regular rep<\/p>\n
\nWeighted Step-ups: 10 reps each leg
\nSeated Box Jumps: 5 reps<\/p>\n
\n*400-800m (Weighted if needed)<\/p>\n
\nGHDs: 10-15 reps (Weighted if possible)
\nBand Good Mornings: 15-20 reps
\nAb Cable Pulldowns: 12 reps HEAVY
\nWeighted Crunches: 20 reps<\/p>\n"},{"day":["FRIDAY"],"day_info":"
\nBack Extensions: 10-15 reps
\nWalking Lunges: 1 minute
\nPlanks on Elbows: 1 Minute<\/p>\n
\nLateral Raises: 50 reps
\nArnold Press: 50 reps
\nArnold Cheat Curls: 50 reps
\nStraight Bar Pushdowns: 50 reps
\n*Rest 2 minutes, then repeat<\/p>\n
\nGHDs: 10-15 reps (Weighted if possible)
\nBand Good Mornings: 15-20 reps
\nAb Cable Pulldowns: 12 reps HEAVY
\nWeighted Crunches: 20 reps<\/p>\n"},{"day":["SATURDAY"],"day_info":"
\nBack Extensions: 10-15 reps
\nWalking Lunges: 1 minute
\nPlanks on Elbows: 1 Minute<\/p>\n
\nEye-Level Kettlebell Swings: 12 reps
\nWeighted Walking Lunges: 12 reps total
\nSplit Legged Squats: 10 reps each leg<\/p>\n
\nAccumulate 400m (Pick weight)<\/p>\n
\n*8 sets of 100 ft. as heavy as possible
\n*Rest 1:00 between<\/p>\n
\nGHDs: 10-15 reps (Weighted if possible)
\nBand Good Mornings: 15-20 reps
\nAb Cable Pulldowns: 12 reps HEAVY
\nWeighted Crunches: 20 reps<\/p>\n"},{"day":["SUNDAY"],"day_info":"