Joshua Goyet Performance Training
Strength & Conditioning, General FitnessDesigned for 5 RM work.
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm up Series 1
Bird dog x8 each side Fire hydrant x8 each side Superman x8 Spiderman Plank x8 each side Air squat x8 Forward lunge x8 each side Lateral lunge x8 each side Reverse lunge x8 each side
B
Back Squat
6 x 5 @ 50, 60, 70, 80, 85, 87 %
C
Calf Raise
3 x 10
D1
Bulgarian Split Squat
3 x 6
D2
Lateral Lunge
3 x 6
E
Hollow Roll to V-Up
3 x 6
Prep
A
Warm up Series 1
Bird dog x8 each side Fire hydrant x8 each side Superman x8 Spiderman Plank x8 each side Air squat x8 Forward lunge x8 each side Lateral lunge x8 each side Reverse lunge x8 each side
B
Overhead Press
4 x 5 @ 50, 75, 80, 87 %
C
Pendlay Row
4 x 5 @ 50, 75, 80, 87 %
D
Shoulder Pre-Hab
3 x 15
E
Plank
3 x 1:00
F
Shoulder Taps
1 x 10
Prep
A
Warm up Series 1
Bird dog x8 each side Fire hydrant x8 each side Superman x8 Spiderman Plank x8 each side Air squat x8 Forward lunge x8 each side Lateral lunge x8 each side Reverse lunge x8 each side
B1
Rowing
4 x 200
B2
Overhead Press
4 x 10
C1
American KB Swing
3 x 10
C2
Medicine Ball Slam
3 x 10
D
Side Plank
3 x 0:30
E
Paloff Press
3 x 10
