Crusader Strength

Cycling, Jiu Jitsu, Wrestling, Combat Sports, Strength & Conditioning
Coach
Jacob James

Aerobic & Lactate Focussed Strength Circuits

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Inchworm

1 x 60

A2

Deep Squat with Overhead Reach

1 x 60

A3

Bench T Spine Mobility

1 x 60

A4

Side Lying Windmill

1 x 6

A5

Single Arm Downward Dog Plank Reach

1 x 60

A6

Single Leg Stand

1 x 2:00

B1

Trap Bar Deadlift

1 x 1

B2

Bench Press

1 x 1

C1

DB RDL (Romanian Deadlift)

1 x 1

C2

Chin-Up

1 x 1

D1

Paralette Press Ups

1 x 1

D2

Pull-Up

1 x 1

E

Suitcase Carry

1 x 4:00

Tuesday
Week 1 Day 3

A1

Inchworm

1 x 60

A2

Deep Squat with Overhead Reach

1 x 60

A3

Bench T Spine Mobility

1 x 60

A4

Side Lying Windmill

1 x 6

A5

Single Arm Downward Dog Plank Reach

1 x 60

A6

Single Leg Stand

1 x 2:00

B1

Heel Elevated Goblet Squat

1 x 1

B2

Standing DB Press

1 x 1

C1

Wide Stance Seated Good Morning (Goblet Hold)

1 x 1

C2

Pull-Up

1 x 1

D1

DB Bench Press

1 x 1

D2

Snatch Grip RDL

1 x 1

E

Suitcase Carry

1 x 4:00

Thursday
Week 1 Day 5

A1

Inchworm

1 x 60

A2

Deep Squat with Overhead Reach

1 x 60

A3

Bench T Spine Mobility

1 x 60

A4

Side Lying Windmill

1 x 6

A5

Single Arm Downward Dog Plank Reach

1 x 60

A6

Single Leg Stand

1 x 2:00

B1

Back Squat

1 x 1

B2

Slight Incline Bench Press

1 x 1

C1

Romanian Deadlift

1 x 1

C2

Chin-Up

1 x 1

D1

Paralette Press Ups

1 x 1

D2

Inverted Row

1 x 1

E

Suitcase Carry

1 x 4:00