Heavy Hitter
Jim Musgrave
Tactical, Tactical / Military, General Fitness, Functional Fitness, Functional Training, First Responders, Combat SportsWelcome to the Heavy Hitter 8 week program!
This program was crafted using techniques and methodologies developed for Division 1, elite athletes, but has now been adapted for those in the tactical realm. Drawing from YEARS of experience and a diverse training background, this programs fuses various training methods to push you beyond your limits and not only build muscle, strength and power, but execute when it matters most.
You'll find a special emphasis on building strength and hypertrophy, increasing your power output, and preparing you to dominate every single day with your functional capabilities.
Get ready to domintate each day and become a true HEAVY HITTER!
A
Warm Up
1 x 10:00
B
Back Squat
1 x 1
C
Leg Extension
10, 10, 10, 10, 30
D
Leg Curls
10, 10, 10, 10, 30
WOD
E
5 Rounds For Time (Cap: 20 min/Goal: Sub 13 min) 15/12 Cal Echo Bike 10 DB Power Cleans (50lbs/35lbs, Scaled: 35lbs/25lbs) 50 Ft Walking DB Lunge (25' down and back)
Core
F
3 Rounds: 1 Min Plank (30 sec rest) 30 Sec Side Plank 30 Sec Side Plank (30 sec rest)
A
Warm Up
1 x 10:00
B
Flat Bench Press
1 x 1
C
DB Incline Bench
4 x 10
D
DB Incline Fly
4 x 10
E1
DB Decline Bench
4 x 10
E2
Hand Release Push Up
4 x 10
F
Tricep Skull Crusher
4 x 10
G
Rope Cable Tricep Extension
4 x 10
Interval Work
H
Row 100m fast / 400m slow 200m fast / 300m slow 300m fast / 200m slow 400m fast / 100m slow 500m fast 500m cool down If running 100m fast / 300m slow 200m fast / 200m slow 300m fast / 100m slow 400m fast 400m cool down
A
Warm Up
1 x 10:00
B
Deadlift
1 x 1
C1
Cable Lat Pull Down
4 x 10
C2
Cable Straight Arm Pull Down
4 x 10
D
Incline Bench Supported DB Row
4 x 10
E
Straight Bar Cable Row
4 x 10
F
Standing Barbell Curl
4 x 10
G
DB Hammer Curl
4 x 10
WOD
H
1-2-3-4-5-6-7-8-9-10 For Time (Cap: 15 min / Goal: Sub 8 min) Burpees Pull Ups
A
Warm Up
1 x 10:00
B
Standing Strict Barbell Shoulder Press
3, MAX
C
DB Lateral Raise
4 x 10
D
DB Front Raise
4 x 10
E1
Bent Over DB Rear Delt Lateral Raise
4 x 10
E2
Barbell Upright Row
4 x 10
F
Seated DB Arnold Press
4 x 10
Neck Circuit
G
3 Sets: Supinated Weighted Neck Crunches x 20 (Weight plate held on forehead Supinated Ear to Shoulders x 10/side Supinated Neck Rotations (left + right) x 10/side Pronated Weighted Neck Raises x 20 (Interlaced hands on back of head for resistance) Pronated Ear to Shoulders x 10/side Pronated Neck Rotations x 10/side
Core
H
3 Sets: Weighted Sit Ups x 15 (Machine or free weight) Back Extensions x 15
A
Warm Up
1 x 10:00
B
Squat Clean
1 x 1
C1
Front Squat
5 x 5
C2
Box Jump
5 x 5
D
DB Bulgarian Split Squat
4 x 10
E
Single Leg Press
4 x 10
WOD
F
6 Rounds For Time (Cap: 15 min / Goal: Sub 9 min) 8 DB Clean and Jerks (50lbs/35lbs, Scaled: 35lbs/25lbs) 12 Box Jump Overs (24" / 20")
A
Warm Up
1 x 10:00
B1
Incline Barbell Bench
4 x 10
B2
DB Incline Fly
4 x 10
C1
Bent Over Barbell Row
4 x 10
C2
Pull Ups
4 x 10
D1
Standing DB Shoulder Press
4 x 10
D2
DB Lateral Raise
4 x 10
E1
Seated DB Curl
4 x 10
E2
Tricep Skull Crusher
4 x 10
F
Run
4 x 800
Jim Musgrave
Welcome to Grave Performance, founded by Jim Musgrave—a former Division 1 athlete turned Law Enforcement Officer who is a current S.W.A.T. team member. Jim has fused his experiences to create a platform where grit meets greatness. Tailored for athletes, law enforcement professionals, and anyone on a personal fitness journey.
Don't wait. Don't Hesitate. Build muscle, gain power, get fit, and execute. If you want these things, let's get started TODAY!
Get Heavy Hitter
