Senn Speed & Strength
1 sessions per week
Must use App app to view and log training
Program Training
A
TEMPO Deadlift (Landmine OR Kettlebell)
1 x 0:30
B1
TEMPO Deadlift (Landmine OR Kettlebell)
3 x 0:30
B2
Deadbugs (Yoga Block)
3 x 8
C
TEMPO Standing Overhead Press (Viking Attachment OR Landmine)
1 x 0:30
D1
TEMPO Standing Overhead Press (Viking Attachment OR Landmine)
3 x 0:30
D2
Seated Rocker to Med Ball Shot
3 x 4
E1
Hand Supported Single-Arm Row (Dumbbell OR Kettlebell)
2 x MAX
E2
Floor Knee Raises (Bodyweight/Foam Roller OR Med Ball)
2 x MAX
Recovery
F
Box Breathing Cooldown
Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system which helps: - Slow Your Heart Rate - Reduce Cortisol/Stress - Improve Ability to Relax/Recover How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.
Recovery
G
RECOVERY TIPS
Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)
A
TEMPO Squat (Goblet OR Plate)
1 x 0:30
B1
TEMPO Squat (Goblet OR Plate)
3 x 0:30
B2
Pallof Press (Banded)
3 x 8
C
Assisted/Bodyweight/Weighted TEMPO Chin Up OR TRX Chin Up (Neutral Grip)
1 x 0:20
D1
Assisted/Bodyweight/Weighted TEMPO Chin Up OR TRX Chin Up (Neutral Grip)
3 x 0:20
D2
Standing Med Ball Slam
3 x 8
E1
Single Arm Standing Overhead Press (Landmine)
2 x MAX
E2
Rainbow w/ Trunk Rotation (Landmine)
2 x MAX
Recovery
F
Box Breathing Cooldown
Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system with helps: - Slows Your Heart Rate - Reduces Cortisol/Stress - Improves Ability to Relax/Recovery How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.
Recovery
G
RECOVERY TIPS
Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)
A
Assisted/Bodyweight/Weighted TEMPO Push Ups
1 x 0:20
B1
Assisted/Bodyweight/Weighted TEMPO Push Ups
3 x 0:20
B2
Med Ball Pitch (Standing)
3 x 4
C
Bodyweight/Weighted Tempo Neutral Grip Inverted Row (Barbell OR TRX Strap)
1 x 0:20
D1
Bodyweight/Weighted Tempo Neutral Grip Inverted Row (Barbell OR TRX Strap)
3 x 0:20
D2
Battle Rope Slam
3 x 8
E1
Assisted/Bodyweight/Weighted Cossack Squat (Goblet OR Plate)
2 x MAX
E2
Half Kneeling Teapots (Dumbbell OR Kettlebell)
2 x MAX
Recovery
F
Box Breathing Cooldown
Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system with helps: - Slows Your Heart Rate - Reduces Cortisol/Stress - Improves Ability to Relax/Recovery How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.
Recovery
G
RECOVERY TIPS
Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)
