Frank's Gym
Strongman4 sessions per week
Must use App app to view and log training
Program Training
A
Assault Bike
1 x 5:00
B
Dot Drill (BFS)
2 x 30
C
Dot Drill (BFS)
2 x 30
D1
Overhead Walking Lunge
2 x 10
D2
GHD Bosch hold
2 x 30
E
Yoke Zercher Carry
0:30, 0:30, 0:30, 0:30, _ @ 60 %
F
Zercher Squats
3 x 15
G1
Back Extension With Rotation
3 x 8 @ 11.02 kg
G2
GHR situps
3 x 8
H1
Rope Tricep Overhead Extension
3 x 10
H2
incline bicep curl
3 x 10
H3
LU raise
3 x 10
A
Assault Bike
1 x 5:00
B
Dot Drill (BFS)
1 x 30
C
Dot Drill (BFS)
2 x 30
D1
Lying Sandbag Hold
2 x 2:00
D2
Sandbag Over Shoulder
1 x 20
E
Belly Sprint
3 x 10
F
Sandbag Run
5 x 10 @ 60 %
G1
DB Rear Foot Elevated Split Squat
3 x 8
G2
Box Jump
3 x 8
H1
Sled Push
3 x 0:30 @ 50 %
H2
Russian KB Swing
3 x 10
H3
Calf Raise
3 x 10
A
Assault Bike
1 x 5:00
B
Dot Drill (BFS)
1 x 30
C
Dot Drill (BFS)
2 x 30
D1
DB Z-Press
2 x 15
D2
DB Windmill
2 x 20
E
Axel Bar Clean + OH Press
4 x 8 @ 50 %
F
Strict Overhead Press
5 x 10 @ 30 %
G1
Flat Neutral Grip DB Bench Press
3 x 8
G2
Pull-Up
3 x 8
H1
Rope Tricep Overhead Extension
3 x 15
H2
incline bicep curl
3 x 15
H3
DB Lateral Raise
3 x 15
A
Assault Bike
1 x 5:00
B
Dot Drill (BFS)
1 x 30
C
Dot Drill (BFS)
2 x 30
D1
Lying Leg Curl
3 x 10
D2
Staggered Stance Romanian Deadlift
3 x 10
D3
GHD Bosch hold
3 x 30
E
Axle Bar Deadlifts (Bumper Plates)
8, 8, 8, MAX @ 60 %
F
Rack Pull
3 x 6 @ 60 %
G1
Heel Elevated Goblet Squats
3 x 8
G2
Lean Away Lat Pulldown
3 x 8
H1
Seated Row
3 x 15
H2
Paloff Press
3 x 15
H3
Cobra - Shoulder External Rotation
3 x 15
