Hogan Strength for Athletes
Annex Training Center
Linear program focused on getting you stronger, faster, and more explosive
A1
Power Clean
8 x 5 @ 65 %
A2
Front Squat
8 x 5
B
Ring Dips
3 x MAX
C
L-Sit
5 x MAX
D
Hill Sprints
6 x 30
Circuit
E
"Char" For Time 50 Wall Balls 400m Run 30 Wall Balls 400m Run 20 Wall Balls 400m Run
A1
Back Squat
8 x 5 @ 65 %
A2
Jump Squat
8 x 8
B
GHD Sit-Up
3 x 20
C
Back Extension
5 x 10
Conditioning
D
"Not My First Rodeo"
"Not My First Rodeo" 3 RDS 30 Sit ups 30 DB Sumo Deadlift High Pull 30 Wall Balls 30 Ring Rows Agility Ladder Walking Plank (Down and Back) 2:00 Rest
Circuit
A
0:00-8:00 500m Row 75 Double Under or 150 Single Jump Ropes 400m Run 8:00-16:00 3 Rounds: 250m Row 15 HR Push ups 15 Burpees 16:00-24:00 3 rounds: 50 Double Unders or 150 Single Jump Ropes 20 KB Swings 24:00-32:00 3 rounds: 200m Run 5 DB Snatches L 5 DB 1 arm OH Squats L 5 DB Snatches R 5 DB 1 arm OH Squats R
A
Shoulder Press
8 x 5 @ 65 %
B
Pull-Up
5 x 5
C
Med Ball Vertical Throw
10 x 5
D
Sled Pull
5 x 12
"Mix It Up Challenge"
E
"Mix It Up Challenge" 50 Air Squats 50 Bulgarian Split Squats off Box with DBs (25 each) 50 Box Jumps 50 DB RDL 50 Russian KB Swings 50 DB Glute Bridges
A1
Deadlift
8 x 8 @ 65 %
A2
Alternating Jumping Lunges
8 x 12
B
Front Rack Walking Lunge
5 x 10
C
Good Morning
10 x 5
Conditioning
D
Circuit
"Nice and Simple" 3RDS Interval 40:20 R DB Snatch L DB Snatch R Renegade Row L Renegade Row R DB Flood Press L DB Floor Press Hollow Rock Superman
