Greyno Strength
Features
6 sessions per week
Must use App app to view and log training
Program Training
A1
Power Clean Complex
3 x 3 @ 40 %
A2
DB Box Jump
3 x 5
B1
Back Squat
8, 8, 6, 6 @ 55, 60, 65, 65 %
B2
Pigeon Stretch
3 x 3
C1
Front Squat
4 x 5 @ 65 %
C2
Side Plank
3 x 0:20
D1
RDL
3 x 10
D2
Overhead Walking Lunge
3 x 10
A
My Dynamic Warmup
B
Fly Sprint
4 x 2 @ 60
C
5-10-5 Sprints
3 x 2
A1
Snatch
3 x 8 @ 50 %
A2
MB Side Throw
3 x 5
B1
Shoulder Press
3 x 10 @ 55 %
B2
Band Pull-Apart
3 x 15
C1
Weighted Chin Ups
3 x 5
C2
Band Face Pull
3 x 15
D1
1-Arm DB Row
3 x 12
D2
DB Military Press
3 x 15
A1
Barbell Bicep Curl
3 x 8
A2
Hammer Curl
3 x 8
A3
Seated Incline DB Curls
3 x 10
B1
Skull Crushers
3 x 8
B2
Tricep Pushdown
3 x 8
B3
DB Tricep Extension
3 x 10
A1
Power Clean
5, 5, 3, 3 @ 65, 65, 70, 70 %
A2
Seated Box Jump
3 x 5
B1
Clean Pull
4 x 4 @ 80 %
B2
Kneeling Hip Flexor Stretch
3 x 5
C1
Front Squat
4 x 5 @ 70 %
C2
Squat Stretch
3 x 0:20
D1
Squat Jump
3 x 12
D2
Back Extension
3 x 12
A
My Dynamic Warmup
B
Resisted Sprint
3 x 2 @ 10
C
LINEAR SPEED ACCELERATION
3 x 2 @ 20
A1
Push Press
4 x 8 @ 50 %
A2
MB Forward Throw
4 x 5
B1
Chest-Supported DB Row
4 x 12
B2
Chest Stretch
4 x 0:20
C1
Close Grip Bench Press
4 x 12
C2
Lat & Pec Stretch
4 x 0:20
D1
Seated Row
3 x 10
D2
3-way Shoulder Shocker
3 x 10
A1
Rope Curl
3 x 8
A2
Alternating DB Hammer Curl
3 x 15
A3
DB Wrist Curl
3 x 15
B1
Rolling Tricep extensions
3 x 15
B2
Tricep Rope Pulldowns
3 x 15
B3
Elbows Out DB Tricep Press
3 x 15
