TIER 1 STRENGTH
Tactical / Military, Powerlifting, Functional Fitness, Olympic LiftingAn operator readiness program with Olympic Lifting primers in the power block, the Power Lifting "Big 3" lifts as the primary strength lifts, and wave loaded hypertrophy accessories for body building purposes. This program is the daily Selection Prep conjugate method without the over-emphasis on assessment specific conditioning. You can be the strongest and best looking version of yourself on this program. It is also easiest to transition to the workload of the Selection Prep program working from this.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Crossover Symmetry - Iron Scap
Prep
B
Thoracic Mobility
3 x 5 Childs Pose left and right (lat stretch) Kneeling Reach Through World's Greatest Stretch Squat to Hamstring with Overhead Single Arm Raise
C
Pro-Agility Drill
3 x 2
D1
Clean Pull + Power Clean
3 x 3
D2
Box Jump
3 x 6
E
Eccentric Back Squat
3 x 6 @ 70 %
F
Eccentric Deadlift
3 x 6 @ 70 %
G
Split Squat
3 x 5 @ 80 %
H
Hip Thrust
3 x 5 @ 80 %
I
Leg Press
3 x 5 @ 80 %
J
Lying Leg Curl
3 x 5 @ 80 %
K
Repetition Sprints
5 x 0:07
Dr. No (1962)
A
Complete 3 rounds for 30s each: 1) Bear crawl w slides 2) Prowler march 3) KB offset carry 10 reps down to 1 rep: 1) front squat 2) split squat jump
Prep
A
Mobility Flow 1 (MoFlo)
1 set of 3-5 reps (i.e. 3-5 breaths) PART 1 Childs pose Childs pose left and right reach Cat / Cow Kneeling reach throughs Kneeling shoulder taps Cobra stretch Down dog w calf pedals Lizards pose w rotation World's greatest stretch High crescent lunge PART 2 Wide stance forward fold Lateral lunge Warrior 1 pose Warrior 2 pose Triangle pose (w optional Reverse Triangle pose)
B1
Muscle Clean
3 x 5
B2
Clean Turnover
3 x 5
B3
Tall Clean
3 x 5
C1
Eccentric Lat Pulldown
15, 12, 10
C2
Eccentric NG OH Press
15, 12, 10
D1
Seated Row
15, 12, 10
D2
DB Chest Fly
15, 12, 10
E1
DB Shrug
15, 12, 10
E2
DB Lateral Raise
15, 12, 10
F1
DB Standing Bicep Curl
30, 25, 20
F2
Tricep Pushdown
30, 25, 20
G
Prowler March
5 x 0:30
A1
RDL
2 x 12
A2
Ab Rollout
2 x 12
B1
DB SA Bench Press
2 x 12
B2
PB Crunch
2 x 30
C1
Goblet Squat, arms out
2 x 12
C2
OH Leg Raise
2 x 12
D1
DB SA Bent Row
2 x 12
D2
Hanging Knee Raise
2 x 12
E
Carries
2 x 2:00
F
Pace Ruck
1 x 60:00 @ 4.5
From Russia with Love (1963)
A
Complete 3 rounds: 1) 30 Cal Assault bike 2) 30 elevated push ups 3) 30 toes to bar 4) 30 KB heavy swings
Prep
A
Mobility Flow 1 (MoFlo)
1 set of 3-5 reps (i.e. 3-5 breaths) PART 1 Childs pose Childs pose left and right reach Cat / Cow Kneeling reach throughs Kneeling shoulder taps Cobra stretch Down dog w calf pedals Lizards pose w rotation World's greatest stretch High crescent lunge PART 2 Wide stance forward fold Lateral lunge Warrior 1 pose Warrior 2 pose Triangle pose (w optional Reverse Triangle pose)
B1
BTK Clean Pull
3 x 3
B2
Hang Clean High Pull
3 x 3
B3
Hang Clean
3 x 3
C1
Eccentric Deadlift
3 x 6 @ 73 %
C2
Eccentric Back Squat
3 x 6 @ 73 %
D1
Glute Ham Raise
15, 12, 10
D2
DB Step Ups
15, 12, 10
E1
SL Hip Thrust, Shoulders Elevated
15, 12, 10
E2
Leg Extension
15, 12, 10
F1
Kneeling Leg Curl
15, 12, 10
F2
Belt Squat (Pit Shark)
15, 12, 10
G
Interval Sprints
3 x 400 @ 1:40
A
Crossover Symmetry - Activation
Prep
B
Thoracic Mobility
3 x 5 Childs Pose left and right (lat stretch) Kneeling Reach Through World's Greatest Stretch Squat to Hamstring with Overhead Single Arm Raise
Speed/Agility
C
Speed/Agility Week 1
10yds: Sprint to back pedal Sprint to side shuffle (x2) Sprint, round cone, sprint Carioca to sprint (x2) Back pedal to sprint Push up to sprint to side shuffle (x2)
D
3-Position Clean
3 x 3
E
Eccentric Bench Press
3 x 5 @ 80 %
F
Eccentric Pull Up
3 x 5 @ 80 %
G
Incline Bench Press
3 x 5 @ 80 %
H
Seated Row
3 x 5 @ 80 %
I
Floor Press
3 x 5 @ 80 %
J
Lat Pulldown
3 x 5 @ 80 %
K
Air Bike Sprints
5 x 0:15 @ 9
The ultimate "catch all" program. Operator readiness at its finest. It is designed to be progressive even if your schedule is busy and you miss days.
Get Freak Beast
