Orion Strength
Strength & Conditioning, Functional Fitness, General Fitness, Field Sports, Personal TrainingThis phase will test your fortitude, especially on the first two days. Get ready to buckle down for a little more work and some new stimuli, like tri-sets and even longer eccentrics. Also, the lower body days are a little more biased towards the posterior chain, because no one ever said "My hammies and glutes are TOO strong."
7 sessions per week
Must use App app to view and log training
Program Training
A1
Back Squat
4 x 7
A2
Glute Ham Raise
4 x 8
A3
Back Squat
4 x 5
B1
RDL
4 x 10
B2
Barbell Walking Lunges - glutes
4 x 10
A1
30 Degree Incline Bench Press
4 x 7
A2
Chin Up - neutral grip
4 x 7
A3
30 Degree Incline Bench Press
4 x 5
B1
Meadows Row
4 x 8
B2
Rope Sled Pull
4 x 50
Conditioning 1
A
10 minute AMRAP 30 seconds Handstand Hold or Walk 50m 1-Arm KB Front Rack Carry (25m each arm) Leaderboard instructions: record rounds/reps & KB weight
Aerobic Work
B
25 minutes Cardio of choice Heart Rate: 130-140 BPM
A
Front Squat
4 x 7
B
Good Morning
4 x 8
C
Barbell Calf Raises
4 x 10
D
Jefferson Curls - barbell
3 x 5
A1
Push Press
4 x 7
A2
Prone 75 degree Lateral Raise
4 x 8
A3
Spider Crawls
4 x 0:30
B1
30 degree Incline DB Curl
3 x 10
B2
30 degree Incline DB Tricep Extension
3 x 10
C1
Hammer Curl
3 x 10
C2
Bench Dips - weighted
3 x 10
Conditioning 2
A
4 rounds, for quality: 60 seconds Lateral Bear Crawl (30 sec. each way) 5 Pallof Press, each side 10 Reverse Tabletop Lifts Leaderboard instructions: for quality
Aerobic Work
B
25 minutes Cardio of choice Heart Rate: 130-140 BPM
REST
A
