Chop Wood Carry Water Strength
1 sessions per week
Must use App app to view and log training
Program Training
A
One Arm DB Snatch
3 x 5
B1
BB Front Squat
4 x 6
B2
Quad/Hip Flexor Stretch - bench
3 x 30
C
Rack Pull
3 x 5
D1
Rear Foot Elevated Split Squat
4 x 5
D2
Single Leg Bridge - shoulders elevated
4 x 12
E1
Pillar Bridge
2 x 0:30
E2
Off Bench Oblique Crunch + Iso
2 x 0:30
E3
Back Extension Iso
2 x 0:30
A
Med Ball Slam to Rotational Punch
3 x 2
B
Bench Press
4 x 8
C1
One Arm DB Row
4 x 8
C2
JM Press to pins
3 x 10
D1
High Incline Shrug
3 x 10
D2
Bent Over Rear Delt Fly
3 x 15
D3
DB Lateral Raise
3 x 12
E1
Seated Pallof Press
3 x 12
E2
Reverse Hyper
3 x 12
E3
Sumo Squat to Hamstring Stretch
3 x 10
A
Sled Walk- Forward
1 x 400
B
Reverse Hyper
4 x 25 @ 70 lb
C
Band Shoulder Circuit 2
1 x 20
D
Run
600, 400, 200
A
Seated Box Jump
3 x 3
B1
Deadlift
4 x 6
B2
Figure 4 Low Back Stretch
3 x 3
C1
BB Reverse Lunge
4 x 6
C2
Neutral Grip Chest Supported Row
3 x 10
D1
2DB Stretch RDL
3 x 10
D2
Glute Ham Raise
3 x 8
E1
TRX Front Plank
2 x 0:30
E2
Side Bridge w/ Rotation
2 x 10
E3
Reverse Hyper Iso
2 x 0:30
A
Med Ball Getup to Rotational Punch
3 x 1
B
2DB Push Press
4 x 8
C
Neutral Grip Chinups
4 x 5
D1
DB Bench Press
3 x 12
D2
2DB Bent Over Row
3 x 12
D3
Band Pullapart
3 x 12
E1
Pikeups
3 x 12
E2
Side Bend
3 x 12
E3
Hanging Leg Raise
3 x 12
