DownRangeStrength
Marathon, Powerlifting, Tactical, Tactical / MilitarySprinting Gorilla 10k
7 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
4 x 4
B
Seal Row
6 x 6
C
Pause Close Grip Bench
3 x 4
D1
DB Lateral Raise
1 x 8 @ 6:00
D2
Overhead Plate Front Raise
1 x 8 @ 6:00
D3
Band Pull-Apart
1 x 16 @ 6:00
E
Inverted Skull Crushers
1 x 6 @ 6:00
A
Agile 8 Routine
1 x 0:30
B
Assault Bike
0:30, 1:30 @ 8, 4
C
Glute Foam Roll
1 x 0:30
D
Quad / IT Band Foam Roll
1 x 0:30
E
Hamstrings / Calves Foam Roll
1 x 0:30
A
Trap Bar Deadlift With 5 Count Eccentric
3 x 3
B
Pendlay Row
3 x 5
C
Nordic Hamstring Curl
3 x 3
D
Barbell Hise Shrug
3 x 30
E
Plank
2 x 0:45
A
1 1/4 Front Squat
5 x 3
B
DB Reverse Lunge
4 x 5
C
Cable Pull Through
4 x 15
D
Spread Eagle Sit Ups
3 x 8
A
Agile 8 Routine
1 x 0:30
B1
High Knee Carioca
1 x 10
B2
High Knees
1 x 10
B3
Inchworms
1 x 10
B4
A Skip
1 x 10
B5
B Skip
1 x 10
B6
Lateral Skip
1 x 10
B7
Backward Skip
1 x 10
B8
Backward Open Hip Skip
1 x 10
C
200 m repeats
1 x 200
D1
Glute Foam Roll
1 x 0:30
D2
Quad / IT Band Foam Roll
1 x 0:30
D3
Hamstrings / Calves Foam Roll
1 x 0:30
A
Speed Bench Press
6 x 4
B
Pull-Up
6 x 6
C
Neutral Grip Dumbbell Floor Press
3 x 10
D1
Dip
1 x 6
D2
DB Tricep Rollbacks
1 x 10
D3
Diamond Push-Up
1 x 6
E
Hammer Curl With 5 Count Eccentric
4 x 4
A
Agile 8 Routine
1 x 0:30
B
Run
1 x 2
C
Glute Foam Roll
1 x 0:30
D
Quad / IT Band Foam Roll
1 x 0:30
E
Hamstrings / Calves Foam Roll
1 x 0:30
