Rock Solid Strength & Conditioning
Coach
Tala Nua
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
Day 1
A1
Bench Press
5 x 5
A2
Pull-Up
5 x 5
B1
DB Bench Press
4 x 10
B2
DB Row
4 x 10
100 Pushups for Time
C
Complete 100 Push-Ups as fast as possible. Each time you stop, complete 10 Russian Twists before continuing. Track your total time!
Tuesday
Day 2
A1
Back Squat
5 x 5
A2
Box Jump
5 x 5
B
Split Squat
4 x 10
150 Air Squats for Time
C
Complete 150 Air Squats as fast as possible. Every 50 reps, stop and do 20 lunges (10/leg) Track your total time!
Thursday
Day 3
A
Deadlift
5 x 5
B1
Single Leg RDL
4 x 10
B2
Side Lunge
4 x 10
Competition Friday!
C
3 Rounds for time of: 5 Box Jumps 10 Pull-ups (Strict) 15 Pushups 20 Walking Lunges 400m Sprint
