Victus CSC
1 sessions per week
Must use App app to view and log training
Program Training
A
Band Assisted Jumps
3 x 5
B
Back Squat
5, 5, 5, MAX
C1
Seal Row
3 x 6
C2
DB Cossack Squat
3 x 5
D1
Dumbbell Military Press
3 x 8
D2
Landmine Rotation
3 x 6
E
Weighted 4 Way Neck
2 x 10
Conditioning
A
Alactic Power Intervals
Increasing the power of our ATP-PC system. - 10 seconds per rep - 100% intensity on each rep - 5 reps - 3 minutes rest between reps - Use a modality that allows for 100% intensity like sprinting or air bike sprinting
A
Single Leg Step Up Jump
3 x 3
B
Bench Press
5, 5, 5, MAX
C1
Snatch Grip RDL
3 x 8
C2
Single Arm DB Row
3 x 8
D1
Weighted Incline Sit Up
3 x 10
D2
Lu Raise
3 x 10
Conditioning
A
Zone 2 Conditioning
30 Minutes of Zone 2/Low intensity cardio on any modality of your liking. Just make sure you're at 60-70% of your HR max (roughly 120-150 BPM). If you have a wearable of some kind then use that to monitor your HR. If not, you should be at a pace where you would be able to hold a conversation.
A
TrapBar Jump
4 x 3
B
Front Squat
5, 5, 5, MAX
C1
Barbell Military Press
3 x 5
C2
Chest Supported DB Row
3 x 8
D1
DB Side Bends
3 x 8
D2
Heel Elevated ISO Split Squat
3 x 0:30
E
Spider Curls
10, 10, MAX
Conditioning
A
Lactic Power Intervals
-30 seconds @ 100% intensity - 3-5 minutes rest, full recovery between reps. - 5 reps
A
KB Snatch
4 x 3
B
Close Grip Bench Press
5, 5, 5, MAX
C1
RFE Split Squat
3 x 6
C2
Lat Pulldown
3 x 8
D1
Farmers carry
3 x 40
D2
Suplex Situp
3 x 6
Conditioning
A
Zone 2 Conditioning
30 Minutes of Zone 2/Low intensity cardio on any modality of your liking. Just make sure you're at 60-70% of your HR max (roughly 120-150 BPM). If you have a wearable of some kind then use that to monitor your HR. If not, you should be at a pace where you would be able to hold a conversation.
