Chop Wood Carry Water Strength
Tactical, Tactical / Military, Strength & Conditioning, Powerlifting, BodybuildingA 16 week Full Spectrum Lifting program designed for anyone looking to increase strength, power, muscle mass, and general usefulness as a human being. This program is consistent with a general overall “get bigger, faster, stronger and look damn good while doing it” mentality.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Hang Clean
3 x 5
B
Squat
4 x 5
C1
RDL
3 x 8
C2
2DB Stepups
3 x 6
D1
Single Leg Bridge - shoulders elevated
2 x 8
D2
DB Lateral Lunge
2 x 6
E1
Pillar Bridge
2 x 0:30
E2
Side Bridge w/ Rotation
2 x 6
A
Hang Snatch
3 x 5
B
Bench Press
4 x 5
C1
Seated DB Overhead Press
4 x 6
C2
BB Bent Over Row
3 x 8
D1
Wide Grip Pullups
2 x MAX
D2
Bent Over Rear Delt Fly
2 x 15
E1
Med Ball Twist vs Wall
2 x 20
E2
Spread Eagle Situp
2 x 15
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
BB Clean and Press
3 x 5
B
BB Front Squat
4 x 5
C1
Walking DB Lunge
3 x 8
C2
2DB Stretch RDL
3 x 10
D1
Glute Ham Raise
3 x 8
D2
Rear Foot Elevated Split Squat
3 x 20
E1
Barbell Rollout
2 x 10
E2
Off Bench Oblique Crunch
2 x 10
A
Trap Bar Jump
3 x 5
B
Neutral Grip Chinups
4 x 5
C1
BB Incline Bench Press
3 x 8
C2
TRX Row
3 x 8
D1
Close Grip Pushups
3 x MAX
D2
Incline Y, T, W
3 x 6
E1
Pikeups
3 x 6
E2
Rollover to V-sit
3 x 6
