Team Mulqueen
Functional Fitness, Strength & Conditioning, Strongman, Bodybuilding, General Fitness, Powerlifting, Power Sports , WeightliftingBlock 1 - 7 weeks - 34 workouts
Each workout includes:
- Warm Up
- Strength Work
- Accessories Work
- WOD
You will need:
-Barbell and bumper plates
-Dumbbells, Leg Press, Leg Curl, Dip bars
This program is perfect for anyone who is dedicated to getting stronger and fitter. This is not some cookie cutter bullsh*t program, this is designed scientifically and is completely periodised for the entire duration of the program.
This program is for people who are serious about progress and willing to put the work in long term.
A huge amount of science, work and experience has gone into The Strength & Conditioning Program, and if followed correctly will add weight to all of your lifts and get you fitter and faster.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Seated External Rotation
3 x 10
A2
Deficit Push Ups
3 x 10
B
Barbell Bench Press
10 x 5 @ 60 %
C1
Incline DB Bench Press
4 x 15
C2
Bent Over Row
4 x 15
D
Baseline
A1
Resistance Band Crab Walk
3 x 15
A2
Single Leg Elevated Hip Bridge
3 x 10
B
Back Squat
10 x 5 @ 60 %
C1
Split Squat - Front Foot Elevated
3 x 10
C2
Back Extension
3 x 15
D
Jay
1 x 20:00
A1
Band Pull-Apart
3 x 20
A2
Kettlebell Halo
3 x 10
B
Barbell Military Press
10 x 5 @ 60 %
C1
Pull-Up
4 x 10
C2
Dip
4 x 10
D
TM WOD: Row Ski Bike
5 x 10
A1
Med Ball to toes
3 x 15
A2
American KB Swing
3 x 15
B
Deadlift
10 x 5 @ 60 %
C1
Lying Single Leg Curl
4 x 8
C2
Leg Press
4 x 12
D
TM WOD: Row OH Lunge
1 x 18:00
A
The Chief
5 x 3:00
B
Prowler Push
30, 25, 20, 15, 10, 15, 20, 25, 30, 35 @ _ , 22.05, 44.09, 66.14, 88.18, 88.18, 66.14, 44.09, 22.05, _ kg
