Team Mulqueen
Functional Fitness, Bodybuilding, Powerlifting, Power Sports , Strength & Conditioning, Strongman, General Fitness, Weightlifting, Personal TrainingBlock 3 - The final block of the program
4 weeks - 19 workouts including a testing week
Each workout includes:
- Warm Up
- Strength Work
- Accessories Work
- WOD
You will need:
-Barbell and bumper plates
-Dumbbells, Leg Press, Leg Curl, Dip bars
Please make sure you have completed Blocks 1 and 2 before doing this block.
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 12
A2
Deficit Push Ups
3 x 12
B
Barbell Bench Press
3, 3, 3, 3, 3, 3, MAX @ 75 %
C
Incline DB Bench Press
5 x 15
D
Bent Over Row
5 x 15
E
EZ Bar French Press
5 x 15
F
TM WOD: Assault Bike and Push-Ups
A1
Resistance Band Crab Walk
3 x 12
A2
Bulgarian Split Squat
3 x 12
B
Back Squat
3, 3, 3, 3, 3, 3, MAX @ 75 %
C
Good Morning
5 x 10
D
Decline Sit Ups
5 x 20
E
TM WOD: Toes to bar and Squats
1 x 0
A1
Band Face Pull
3 x 12
A2
Cuban Press
3 x 12
B
Barbell Military Press
3, 3, 3, 3, 3, 3, MAX @ 75 %
C
Dip
5 x 20
D
Strict Bodyweight Pull-Up
5 x 12
E
Barbell Curl
5 x 15
WOD
F
Cindy
As many rounds as possible in 15 min 5 Pull-ups 10 Push-ups 15 Squats Leaderboard instructions: Record total reps completed in 20 minutes, each round is 30 reps.
A1
American KB Swing
3 x 12
A2
Hanging Knee Raise
3 x 12
B
Deadlift
3, 3, 3, 3, 3, 3, MAX @ 75 %
C
Walking Lunges
5 x 30
D
Ab Wheel
5 x 20
E
TM WOD: Row Ski Bike
WOD 1
A
DT 5 RFT: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Use 3/4 bodyweight on the bar Beat last week's score Leaderboard instructions: Record total time.
B
TM WOD: Kcals Bike Squats Row Sit Ups
