Fortified Body Gym

Coach
Dan Bradley

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 4-week program
Monday
Power Day - Clean/Squat

A1

Toe Touch to Squat

3 x 10

A2

Clean High Pull

3 x 10

B1

Power Jerk

3 x 4

B2

Split Jerk

3 x 4

B3

Front Squat

3 x 4

C

Clean & Jerk

3 x 8

D

Back Squat

3 x 8

E

Russian Twist

4 x 20

Wednesday
Strength Day 1

A

Standing Snow Angels

3 x 10

B

Bench Press

3 x 12

C

Chin-Up

3 x 12

D1

Supinated Grip Seated Row

3 x 12

D2

DB Lateral Raise

3 x 12

E

DB Bicep Curls

2, 4, 6, 8, 10

F

Crunch Into Sit Up

4 x 10

Friday
Power Day - Snatch Day/Dead

A1

Snatch Grip Deadlift

3 x 10

A2

Overhead Squat w/ PVC

3 x 10

B1

Power Drop Snatch

3 x 4

B2

Power Drop Snatch into Over Head Squat

3 x 4

B3

Drop Snatch

3 x 4

C

Snatch

3 x 8

D

Deadlift

3 x 8

E

Ab Wheel

4 x 10

Saturday
Strength Day 1

A

YTW

3 x 10

B

Incline DB Bench Press

3 x 12

C

Bent Over Row

3 x 12

D1

Wide Grip Lat Pulll Down

3 x 12

D2

Seated DB Press

3 x 12

E

Tricep Pushdown

2, 4, 6, 8, 10

F

Hanging Knee Raise

4 x 10

Strength/Power - WLP Cluster Strength & Olympic Lifting (4 DAYS)