PEAK OXYGEN PERFORMANCE
Garage Gym Athlete
Strength & Conditioning, Power Sports , Tactical / Military, General Fitness, Functional Fitness, Functional TrainingThis programs emphasis is on increasing Vo2MAX through Interval Weight Training. There are dedicated Interval Weight Training days which will make you more powerful and increase your Vo2MAX. This is a complete program that will still test your strength and keep you balanced.
A
10 Minutes Aerobic
@ 6
B
30:30
@ 8
C
30:30
@ 8
D
30:30
@ 8
E
10 Minutes Aerobic
@ 6
A1
Back Squat
3 x 8 @ 6
A2
2 Minutes Row/Run/Bike
3 x 9
B
Rest
1 x 3:00
C1
KB Snatch
3 x 8
C2
2 Minutes Row/Run/Bike
3 x 9
3 Rounds Lower Accessory
D
3 rounds... (quality reps not for time) Single-Leg Weighted Glute Bridge, 8 each leg Knees to Elbow, 8 Pistol Squat, 3 each leg KB Lunge, 8 each leg Rest 90 Seconds
Conditioning
A
42 Minute EMOM- 1
42 MIN EMOM (every minute on the minute) NOTE: Goal here is to keep Heart rate BELOW Zone 4 (80% Max) Adjust reps round to round to stay within the Zone 2-3 range. 7 Rounds (7x6=42) 1- Power Lift: Deadlift (4-6 reps) 2- HR Jacker: Double Unders (15-30 reps) 3- Isolation: Turkish Get Up (2 reps each side) 4- Skill/BW: HSPU (Handstand Push-Ups) (6-10 reps) 5&6- Rest
A1
Strict Press
3 x 8 @ 6
A2
2 Minutes Row/Run/Bike
3 x 9
B
Rest
1 x 3:00
C1
Plate Push up
3 x 10
C2
2 Minutes Row/Run/Bike
3 x 9
Skill/Tech
D
3 Rounds Upper Accessory
3 rounds... (for quality, not for time) Inverted Row with Weighted Vest, 8 reps Pull-up, 8 reps Skull Crusher, 8 reps Barbell Shrug, 12 reps Ab Rollout (barbell, wheel, rings, etc), 10 reps Pallof Press, 10 reps ea. Rest 90 Seconds
Jerred Moon
CEO & Founder of Garage Gym Athlete
Joe Courtney
COO & Head Coach of Garage Gym Athlete
Thousands of athletes have improved their strength and condition. This program is proven through research and our athletes to increase conditioning and Vo2MAX.
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