Weekday Warrior
RH Strength
The Greatest Program I've Ever Written. The Weekday Warrior Program was made for those looking for their prime: Athletes, Coaches, Anyone. The principles & methods in this program have led to me to a windmill dunk, a .99 flying 10, a 355lb clean, a 585lb squat, a 435lb bench, and many more accomplishments. But don't just take it from me -- I've used these principles with hundreds of my student-athletes to help achieve some elite results. This program includes constraint-based sprinting & jumping, olympic lifts (with variations and substitutions), traditional strength work, bodybuilding, gymnastics, and everything in between. It was designed to build a COMPLETE, WELL-ROUNDED athlete who performs at an elite level while feeling healthy and strong. It utilizes complexes, potentiation sets, drop sets, wave loading, and plenty of other methods to allow you to reach an elite level.
A1
Resisted Sprint
2 x 5
A2
Resisted Sprint
2 x 10
A3
1/2 Kneeling Sprint
2 x 15
B1
3-Position Clean
6 x 3 @ _ , _ , _ , _ , 90, 90 %
B2
Altitude Drop
6 x 3 @ 30
C1
Trap Bar Pull
4 x 4 @ 8.5
C2
Seated Rocker Jump.
4 x 2
D1
Isometric Lunge Hold
2 x 1:00
D2
Foam Roller Hamstring Bridge
2 x 0:20
D3
Hanging Leg Raise
2 x 20
A
Banded Box Squat
6 x 5 @ _ , _ , _ , _ , 90, 90 %
B1
Incline DB Bench Press
3 x 6
B2
DB Bench Press
3 x 12
B3
Cable Chest Fly
3 x 25
C1
Pull-Up
3 x 6
C2
Seated Cable Row
3 x 12
C3
DB Pullover
3 x 25
D1
DB Lateral Raise
3 x 20
D2
Incline DB Curl
3 x 20
D3
Cable Overhead Tricep Extension
3 x 20
E1
Ab Wheel
2 x 15
E2
Plank to Toe Touch
2 x 5
E3
Side Plank Star
2 x 8
E4
Windshield Wipers
2 x 3
E5
Scorpion
2 x 3
A
Zone 2 Cardio
1 x 30:00
A1
SL Primetimes
2 x 2 @ 20
A2
Flying 10 Sprint
2 x 2 @ 10
A3
SL LIne Hops
2 x 0:30
B1
Slant Board Cross Over Taps
2 x 7
B2
DL Line Hops
2 x 7
B3
Push Up Line Hops
2 x 7
C
Figure 8 MB Slam
3 x 3
D1
Hang Power Snatch
4 x 3 @ 65 %
D2
Altitude Drop Legs
4 x 3 @ 20
E
DB Pogo Jump
1 x 100 @ 10 lb
A
Bench Press
6 x 5 @ _ , _ , _ , _ , 90, 90 %
B
Weighted Chin Ups
5 x MAX @ 9, 9, 9, 10, 10
C
Push Press
5 x 5 @ _ , _ , _ , 90, 90 %
D
Incline DB Row
4 x 8 @ 9, 9, 9, 10
E1
Cartwheels
2 x 5
E2
Lizard Crawl
2 x 10
E3
Handstand Balance
2 x 0:20
E4
Duck Walks
2 x 10
F1
Cable Crunch
3 x 8
F2
Couch Stretch w Rotations
3 x 15
F3
Suitcase Carry
3 x 15
F4
Hamstring Floss
3 x 15
A
Power Clean
8 x 2 @ 70, 70, 70, 70, 75, 75, 75, 75 %
B
Banded SSB Squat
5 x 5 @ _ , _ , _ , 90, 90 %
C
Bulgarian Split Squat
3 x 10 @ 9.5
D
Partner Nordic Hamstring Curl
3 x 5
E
Machine Calf Raise
3 x 20 @ 9.5
Ryan Henry, CSCS, USAW-1
Associate Director of Sports Performance at Carson-Newman University
I am so confident you will be satisfied with this program that I will offer a full refund after your first 7 days if you are not happy!
Get Weekday Warrior
