Complete Athlete
3 sessions per week
Must use App app to view and log training
Program Training
A1
Cuban Press Fig 8
3 x 5
A2
Goblet Squat
3 x 5
B1
Back Squat
4 x 5
B2
Hurdle Hops
4 x 5
B3
DB Shrug
4 x 10
C1
DB Lunges
4 x 10
C2
Bench Press
4 x 5
C3
Clapping Push-Up
4 x 5
D1
DB Curl to Press
3 x 10
D2
DB Lateral Raise
3 x 10
D3
Calf Raise
3 x 20
Conditioning
E
Metabolic Running 05-07 Second Day
30 REPS OF 05-07 SECONDS MAX EFFORT WORK. 10 SECOND REST. REST 2 MINUTES EVERY 10 REPS. SPRINT SQUAT JUMP BACK PEDDLE UP DOWNS SHUFFLE PUSH UPS BROAD JUMPS SIT UPS BEAR CRAWL TUCK JUMPS COMPLETE ENTIRE SHEET WITH MINIMAL REST BETWEEN REPS AND A 2 MINUTE REST BETWEEN BLOCKS. 100% EFFORT. RUN FOR YOUR LIFE!
A
RUNNING
1 x 25:00
A1
Hanging Knee Raise
3 x 10
A2
DB Clean & Jerk
3 x 5
B1
Half-Kneeling KB Press
4 x 5
B2
DB Step Ups
4 x 5
B3
Barbell RDL
4 x 5
C1
Hang Clean Complex
4 x 5
C2
DB Bench Press
4 x 5
C3
Bent Over DB Row
4 x 5
D1
DB High Row
3 x 7
D2
DB Curls
3 x 7
D3
DB Shrug
3 x 7
E
Metabolic Running 20-22 Second Day
A
RUNNING
1 x 25:00
A1
DB PUSH PRESS
3 x 6
A2
Bulgarian Split Squat
3 x 6
B1
Back Squat
5 x 3
B2
Incline DB Bench Press
5 x 5
B3
Bent Over DB Row
5 x 5
C1
Bench Press
3, 3, 3, MAX @ _ , _ , _ , 95 lb
C2
Med Ball Chest Pass
3 x 3
C3
DB Reverse Lunge (Front Foot Elevated)
3 x 6
D1
DB ALTERNATING CURLS
3 x 10
D2
DB Reverse Fly
3 x 10
D3
DB Tricep Extension
3 x 10
Conditioning
E
TRACK CIRCUIT 1
3 ROUNDS FOR TIME (25 MIN CAP) 1. 400 METER RUN 2. KB SWING X20 3. TOE TOUCHES X15 4. MB GRANNY TOSS X10
A
RUNNING
1 x 25:00
