Above the Rest Training Systems
Colt Breakers is ATR's annual Novice Only Competition.
For information about the event, check out the registration page here: https://ironpodium.com/browse/event/colt-breakers-2023
The program is 12 weeks, including a deload week just before the competition.
The program is meant to be started on the week of January 15th. If your program doesn't start on that week, please reach out to the coach directly:
Email: travis@atrtrainingsystems.com
Insta: @coach_bogard_atr
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Double KB Leg Drivers
3 x 10
A2
Overhead Internal and External Rotation
3 x 4
A3
Front Rack Holds
3 x 25
B1
Axle Bar Push Press
6 x 4
B2
Static Pull Apart Overhead Raise
6 x 4
B3
Banded Scarecrow
6 x 4
C1
Close Grip Bench Press
3 x 8
C2
Band Pull Apart on Bench
3 x 6
C3
Shoulder CAR
3 x 2
D1
Lat Pulldown
3 x 8
D2
Dual DB French Press
3 x 8
D3
Banded Overhead Shrug
3 x 4
E1
Chest-Supported DB Row
3 x 8
E2
Seated Incline DB Curls
3 x 8
E3
Swaying Wrist Extension
3 x 5
F1
Bamboo Bar Lockout Holds
3 x 1
F2
Standing Overhead Pallof Press
3 x 6
A1
Plank
2 x 15
A2
Banded Throwbacks
3 x 6
A3
Goblet Squat
3 x 6
B
3" Deficit Deadlift
3 x 8
C
5" Block Pull
2 x 4
D
SSB Box Squat
3 x 7
E
SSB Step Up with Knee Drive
3 x 5
F1
Reverse Lunge with Plate Twist
3 x 8
F2
Hand Supported Cossack Squat
3 x 8
G1
Copenhagen Plank
3 x 30
G2
Side Plank with Knee Drive
3 x 6
A1
Barbell Lat Smash
2 x 25
A2
Short Lever Banded Overhead Distraction
2 x 25
A3
Bottoms Up Single Arm KB Arnold Press
2 x 6
A4
Barbell Duck Unders
2 x 12
Continental Clean and Press EMOM
B
Let's just build some familiarity with the movement. Set a looping timer for 45 seconds and hit a single every time it goes off. Hit 12 singles total. Work to an RPE 7 single to start and drop the weight by 2.5-5% if the RPE escalates above an 8. Think of this as practice. Snag film so that you can make improvements in your technique from week to week.
C1
DB Military Press
4 x 8
C2
Bent Over Rear Delt Fly
4 x 10
C3
DB Overhead Shrug
4 x 5
D1
Neutral Grip Bench Press
3 x 6
D2
DB Bent Over Shoulder Extensions
3 x 8
D3
Inverted Row - Supinated Grip
3 x MAX
E1
Dual DB French Press
4 x 10
E2
Banded Overhead Triceps Extensions
4 x MAX
F1
Unilateral Bent Over DB Row
4 x 10
F2
Banded Pallof Press
3 x 6
A1
Spiderman Crawl
2 x 80
A2
Plus Push Up to Downward Dog
2 x 8
A3
Twisted Bear
2 x 5
A4
Wide Hand Extended Reverse Plank
2 x 8
B
Atlas Stone Loading
1 x 12
C1
Farmer's Carry
4 x 50
C2
Farmer's Handle Pick & Hold
4 x 8
D
Seated Arm Over Arm Sled Pull
5 x 100
