Victus CSC
1 sessions per week
Must use App app to view and log training
Program Training
A
Hurdle Hops
3 x 3
B
Back Squat
5, 5, 5, _
C1
Pendlay Row
6, 6, _
C2
Seated Leg Curl
6, 6, _
D1
Standing Arnold 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
Conditioning
A
Zone 2 Conditioning
30-60 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
Single Leg Bounds
3 x 3
B
Bench Press
5, 5, 5, _
C1
Barbell RDL
5, 5, _
C2
Single Arm DB Row
6, 6, _
D1
DB Lateral Lunge
3 x 5
D2
Lu Raise
3 x 10
E
Heel Elevated ISO Split Squat
3 x 0:30
Conditioning
A
Lactic Power Intervals
-30 seconds @ 100% intensity - 3-5 minutes rest, full recovery between reps. - 5 reps
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
A1
Clean High Pull
5 x 3
A2
Band Assisted Jumps
4 x 5
B
Barbell Split Squat
5, 5, 5, _
C
Strict Press
5, 5, 5, _
D1
Pull-Up
5, 5, MAX
D2
Leg Extension
6, 6, _
E
Suplex Situp
3 x 6
