Victus CSC
1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
5, 5, 5, 5, _
B1
Seal Row
8, 8, _
B2
Seated Leg Curl
8, 8, _
C1
Deficit Pushup
10, 10, _
C2
Landmine Rotation
3 x 6
Conditioning
A
Threshold Conditioning
- Use a modality that allows you to reach 80-85% HR Max. - 5 reps - 3 minutes per rep - 80-85% HR Max - 3 minutes rest between reps
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
Bench Press
5, 5, 5, 5, _
B1
Snatch Grip RDL
3 x 8
B2
Pull-Up
8, 8, _
C1
DB Cossack Squat
3 x 5
C2
Lu Raise
3 x 10
D
Heel Elevated ISO Split Squat
3 x 0:30
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
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
Barbell Split Squat
5, 5, 5, 5, _
B
Strict Press
5, 5, 5, 5, _
C1
Leg Extension
8, 8, _
C2
Single Arm DB Row
8, 8, _
D
DB Farmer Walk
3 x 40
Conditioning
A
Threshold Conditioning
- Use a modality that allows you to reach 80-85% HR Max. - 5 reps - 3 minutes per rep - 80-85% HR Max - 3 minutes rest between reps
A
Ruck Movement
1 x 2 @ 45:00
