C-Roy Strength & Performance
Adding size a common goal sought out by many. Unfortunately, with the way most go about accomplishing that, it comes at a cost... athleticism.
People add mass but lose the ability to sprint. They have bigger biceps but have zero explosiveness.
Functional Freak bridges that gap. No longer does size and athleticism have to be mutually exclusive!
Build a bigger engine - but add the HORSEPOWER to go along with it.
No 'show-ponies' allowed.
LFG!
Features6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Full Body Warm-Up 1
Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)
B1
Med Ball Chest Pass
2 x 10
B2
Band Pull-Apart
2 x 25
C
Floor Press
D
DB Bench Press
10, MAX, MAX
E1
Barbell Row
3 x 10
E2
Iso Hold YWT
3 x 60
F1
DB Lateral Raise
3 x 15
F2
Barbell Bicep Curl
3 x 20
Prep
A
Full Body Warm Up 2
5-10 Minutes of Aerobic Then 20x Pass Thru + 10/10 World's Greatest Stretch + 20x Elephant Walks + 10/10 Thoracic Rotation + 25x Band Pull Apart OR 15x Face Pull (2 sets) + 5/5 Single Leg Glute Bridge w/ 3s pause at top (2 sets) + 60 seconds of planks (break up in sets of 15-20 seconds)
B
Seated Box Jump
3 x 5
C
Hex Bar Deadlift
8 x 3 @ 50 %
D
Bulgarian Split Squat
3 x 16
E
KB swings
3 x 15
F
Hanging Leg Raise
3 x 15
A
Zone 2 Cyclical Work
1 x 45:00
Conditioning
B
Full Body Stretch
Pec Wall Stretch - 1 minute per side Couch Stretch - 1 minute per side Tactical Frog w/ Internal Hip Rotation - 20 per side Banded Hamstring Stretch - 1 Minute per side Knee Hugs - 1 minute per side Calf Stretch - 1 minute per side
Prep
A
Full Body Warm-Up 1
Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)
B
Med Ball Shot Put w/ Lateral Hop
3 x 6
C
Barbell Bench Press
8 x 3 @ 55 %
D1
Neutral Grip Pull Up
3 x 6
D2
Dip
15, 12, 10
E1
Behind the Neck Press
3 x 8
E2
Plank Pull
3 x 10
F
Farmers carry
10 x 30
Prep
A
Basic Warm Up 1
5-10 Minutes of Aerobic @ Easy Pace Then 2x10 Dislocate 2x5 Wall Squat 2x10 Goblet Squat 2x20 Single Arm Overhead Lunge @ 10-15# DB
B
Broad Jump
3 x 3
C
Box Squat
D1
Prowler Push
4 x 40
D2
GHD Hip Extension
4 x 15
E1
Heels Elevated Goblet Squat
3 x 10
E2
Single Leg Calf Raise
3 x 20
E3
Side Plank
3 x 1:00
Conditioning
A
Basic Warm Up 1
5-10 Minutes of Aerobic @ Easy Pace Then 2x10 Dislocate 2x5 Wall Squat 2x10 Goblet Squat 2x20 Single Arm Overhead Lunge @ 10-15# DB
B1
Airdyne
10 x 30
B2
Pull-Up
10 x 5
C1
Split Stance Woodchop
3 x 20
C2
Bunkie Marching
3 x 30
