Down Range Strength
Strongman, Tactical, Tactical / MilitaryLooking to out train your environment with HARDCORE training at any location ?!
Carry Heavy Sh*t Commercial is a Tactical Strongman program that fits ANY location and equipment ! ! !
4 day a week split for strongman work with 2 optional days (cardio and rucking)
This program is built to make you a weapon anywhere you go who is the go to guy for carrying heavy sh*t ! ! !
Equipment - basic deployment gym, base gym, commercial gym ! ! !
1 sessions per week
Must use App app to view and log training
Program Training
A
Snatch Grip Deadlift
3 x 5
B
Trap Bar Farmers Walk
4 x 40
C
Zercher Good Morning
3 x 10
D
Eccentric Neutral Grip Pull Up
6 x 1
E
Machine Chest Supported T Bar Row
3 x 10
F
Dead Hyper
3 x 10
A1
Band Standing External and Internal Rotation
3 x 8 @ 7
A2
Band Pull-Apart
3 x 12
A3
Overhead Band Pull Aparts
3 x 12
A4
Band Neck (Front) Flexion
3 x 15
B
Overhead Press With Eccentric
3 x 5
C
DB Z Press
3 x 8
D
Lat Pulldown With Eccentric
4 x 8
E1
T3 Raise
3 x 10
E2
Banded Scap Rows
3 x 10 @ 9
E3
Cable Face Pulls
3 x 10
F1
Hammer Curl With 5 Count Eccentric
3 x 8
F2
Skull Crusher With 5 Second Negative
3 x 8
A
Agile 8 Routine
1 x 0:30
B
Choice Zone 2
1 x 20:00
C
Glute Foam Roll
1 x 0:30
D
Quad / IT Band Foam Roll
1 x 0:30
E
Hamstrings / Calves Foam Roll
1 x 0:30
F
Band Pec Stretch
1 x 0:30
G
Band Lat Stretch
1 x 0:30
H
Band Hip Distraction Stretch
1 x 0:30
I
Band Hamstring Distraction Stretch
1 x 0:30
A
Zercher Squat
3 x 8
B
Barbell Small Box Step Ups
3 x 12
C
Heavy Backward Sled Drags
4 x 40
D
Single Arm Farmers Walk
3 x 30
E
Glute-Ham Raise
3 x 5
F1
Band Lying Reverse Hyper
3 x 15 @ 8
F2
DB Side Bend
3 x 15
F3
Plate Reach
3 x 15
A1
Band Standing External and Internal Rotation
3 x 8 @ 7
A2
Band Pull-Apart
3 x 12
A3
Overhead Band Pull Aparts
3 x 12
A4
Band Neck (Back) Extension
3 x 15
B1
Close Grip Incline With Eccentric Emphasis
3 x 6
B2
Eccentric DB Chest Supported Row
3 x 5
C1
Neutral Grip Dumbbell Bench Press
4 x 10
C2
Neutral Grip Pull Up
4 x 6
D1
Pause Snatch Grip Shrug
3 x 12
D2
Band Shrug
3 x 15 @ 9
E1
Cable Pushdown Against Mini Band
5 x 10
E2
Zottman Curl
5 x 8
A
Agile 8 Routine
1 x 0:30
B
Ruck
C
Glute Foam Roll
1 x 0:30
D
Quad / IT Band Foam Roll
1 x 0:30
E
Hamstrings / Calves Foam Roll
1 x 0:30
F
Band Pec Stretch
1 x 0:30
G
Band Lat Stretch
1 x 0:30
H
Band Hip Distraction Stretch
1 x 0:30
I
Band Hamstring Distraction Stretch
1 x 0:30
