Reyes Strength
Strength & Conditioning, Olympic Lifting, PowerliftingINTRODUCING THE FLATIRON FREAK. A 12-WEEK MODIFIED VERSION OF MONSTER SPLIT. SIX DAYS PER WEEK OF OLYMPIC LIFTS, SBD, SPRINTS, CONDITIONING, AND PUMPS BIGGER THAN THE ROCKIES.
ORIGINALLY DEVELOPED AS A STAFF PROGRAM FOR S&C COACHES IN-SEASON WHO WANT TO EXCEL IN ALL AREAS OF FITNESS AND ALSO FILL THE SLEEVES ON THE SIDELINE.
IF YOU NEED TO SCRATCH THE ITCH, THIS IS THE ONE FOR YOU.
1 sessions per week
Must use App app to view and log training
Program Training
A
Gasser Ladder
B1
HIP POWER CLEAN
3 x 3 @ 65, 70, 75 %
B2
Barbell Squat Jump
3 x 5
C
Behind the Neck Push Press
3 x 5
D1
Bench Press
1 x 25 @ 70 %
D2
Rear Delt Flyes
3 x 15
E
Shoulder Press
3 x 8
F1
DIPS
3 x 15
F2
DB Shrug
3 x 15
A
Resisted Sprint
5 x 15
B1
Sumo Deadlift
3 x 5
B2
Box Jump
3 x 3
C
Back Squat
4 x 5 @ 60 %
D1
Prone Machine Hamstring Curl
3 x 10
D2
DB Bulgarian Split Squat
3 x 8
E
Back Extension
3 x 15
A
Run
B1
Pendlay Row
4 x 6
B2
Barbell Ab Rollout
4 x 8
C1
1-Arm DB Row
3 x 10
C2
DB Lateral Raise
3 x 10
D1
Pull-Up
3 x 10
D2
Crunches
3 x 25
E1
Barbell Bicep Curl
3 x 10
E2
Alternating DB Hammer Curl
3 x 10
A
Resisted Sprint
5 x 10
B1
Clean From The Blocks
4 x 3 @ 65, 70, 75, 75 lb
B2
Seated Box Jump
3 x 3
C
Push Press + Push Jerk
4 x 2
D1
Incline Bench Press
8, 8, 6, 6
D2
Barbell Shrug
3 x 12
E1
DB Shoulder Press
20, 15, 10
E2
Cable Facepull
3 x 15
F1
EZ Bar Skull Crusher
3 x 10
F2
Tricep Pushdown
3 x 15
A
Gasser Ladder
B
Low Block Power Snatch
4 x 3 @ 60, 65, 70, 70 %
C1
Deadlift
4 x 5 @ 60 %
C2
Box Jump
4 x 3
D
Back Squat
10, 8, 6, 4, 4 @ 50, 60, 70, 75, 75 %
E
Back Extension
3 x 10
F
Sled/chain Walk
1 x 1 @ 600
A
Run
1 x 8 @ 100
B1
Bent Over Row
4 x 6
B2
Hanging Knee Raise
4 x 15
C1
HAMMER ROW
3 x 43
C2
Lu Raise
3 x 10
D1
Lat Pull Downs
3 x 10
D2
Crunches
3 x 25
E1
Preacher Curl
3 x 10
E2
DB Bicep Curls
3 x 15
E3
Tricep Pushdown
3 x 60
