MACH2
Strength & Conditioning1 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
Bodyweight squat x 10 Bodyweight good morning x 10 Assisted hip airplane x 8e Hanging scap retraction x 10 Inchworm with downward dog x 5 Handcuffs x 5 T spine twist x 5e Behind the neck press x5 Overhead squat x 5
B
Behind the Neck Push Press
4 x 4 @ 40, 45, 50, 55 %
C
Clean Pull
4 x 4 @ 67, 71, 76, 81 %
D1
Goblet Lateral Squat
3 x 6 @ 8
D2
DB Bicep Curls
3 x 10 @ 8
E1
Plate Front Raise
3 x 10 @ 7
E2
Russian Twist
3 x 20 @ 9
Mobility
F
2 rounds, 30 seconds each stretch each side: Hip flexor stretch Pigeon stretch Butterfly x hurdlers stretch Barbell lat stretch
Warm Up
A
Bodyweight squat x 10 Bodyweight good morning x 10 Assisted hip airplane x 8e Hanging scap retraction x 10 Inchworm with downward dog x 5 Handcuffs x 5 T spine twist x 5e Behind the neck press x5 Overhead squat x 5
B
Back Squat
4, 3, 3, 3, 2, 2 @ 55, 65, 69, 72, 75, 78 %
C
Incline Bench Press
5, 5, 5, 4, 3, 3 @ 45, 50, 54, 58, 60, 60 %
D1
Chin-Up
3 x 10
D2
Single Leg Hamstring Bridge
3 x 8 @ 8
E1
DB Lateral Raise
3 x 10 @ 9
E2
Side Plank on Elbows
3 x 0:30
Mobility
F
2 rounds, 30 seconds each stretch each side: Hip flexor stretch Pigeon stretch Butterfly x hurdlers stretch Barbell lat stretch
Warm Up
A
Bodyweight squat x 10 Bodyweight good morning x 10 Assisted hip airplane x 8e Hanging scap retraction x 10 Inchworm with downward dog x 5 Handcuffs x 5 T spine twist x 5e Behind the neck press x5 Overhead squat x 5
B
Clean Pull + Hang High Pull
4, 3, 3, 3, 2, 2 @ 55, 60, 65, 70, 73, 73 %
C
Vertical Jump
4 x 3 @ 0 lb
D1
DB Rear Foot Elevated Split Squat
3 x 6 @ 8
D2
Half-Kneeling DB Shoulder Press
3 x 8 @ 7
E1
Hammer Curl
3 x 10 @ 8
E2
Sit-up
3 x 10 @ 9
Mobility
F
2 rounds, 30 seconds each stretch each side: Hip flexor stretch Pigeon stretch Butterfly x hurdlers stretch Barbell lat stretch
Warm Up
A
Bodyweight squat x 10 Bodyweight good morning x 10 Assisted hip airplane x 8e Hanging scap retraction x 10 Inchworm with downward dog x 5 Handcuffs x 5 T spine twist x 5e Behind the neck press x5 Overhead squat x 5
B
Front Squat
5, 5, 5, 4, 3, 3 @ 40, 40, 40, 44, 48, 48 %
C
Bench Press
4, 3, 3, 3, 2, 2 @ 55, 60, 65, 70, 75, 78 %
D1
Inverted Row
3 x 10 @ 10
D2
Romanian Deadlift (RDL)
3 x 8 @ 7
E1
DB Lateral Raise
3 x 10 @ 9
E2
Stability Bear Crawl in All Directions
3 x 10
Mobility
F
2 rounds, 30 seconds each stretch each side: Hip flexor stretch Pigeon stretch Butterfly x hurdlers stretch Barbell lat stretch
