Orion Strength
Functional Fitness, Personal Training, Weightlifting, General Fitness, Field Sports, Strength & ConditioningSecond round of Intensification. Again, that means reps will be lower each set, and weights will be HIGHER. This time we’re dipping down into 2 and 3 reps per set. But I don’t let you off that easy. Each big lift has a pause in the stretched (or disadvantageous position).
By spending more time in those bottom positions, without the help of momentum to get you back up, we’re going to build a lot of strength to help you “get out of the hole” for when you don’t have to pause in the bottom. Because this pause adds time under tension and greater fatigue, expect your numbers to be a bit less than your true 2 or 3 RM’s.
Review the video on the main Team page for a refresher on how to read the tempo notation.
Features7 sessions per week
Must use App app to view and log training
Program Training
A1
Bench Press
3, 3, 3, 2, 2, 2
A2
Chin-Up
3, 3, 3, 2, 2, 2
B1
15 Degree DB Bench Press
4 x 7
B2
Bent Over DB Row - elbow out
4 x 7
C1
External Rotation - arm to side
3 x 12
C2
Trap 3 Raise
3 x 12
A
Back Squat
3, 3, 3, 2, 2, 2
B1
1 1/4 FFE Split Squats - 1/4 top
4 x 7
B2
Back Extension - Horizontal
4 x 7
C1
Lateral Sled Drag
3 x 10
C2
Garhammer Raise - flat
3 x 12
CONDITIONING
A
Use Assault Bike / Airdyne / Rower 3 Rounds Each round is 4 intervals of: 20 sec Sprint 100 sec. Rest ** Rest 5 minutes between rounds. Leaderboard instructions: record total calories
AEROBIC WORK
B
25 minutes cardio of choice Keep heart rate at 140-150 BPM
A
Shoulder Press
3, 3, 3, 2, 2, 2
B1
Barbell Curl
4 x 7
B2
Close Grip Floor Press
4 x 7
C1
BB Upright Row - wide grip
3 x 8
C2
Decline Push Up
3 x 8
A
Front Squat
B1
Rack Deadlift - at knees
4 x 7
B2
DB Leg Curl
4 x 7
C1
Prowler Push
3 x 50
C2
Prone Cobra
3 x 0:30
CONDITIONING
A
Use Assault Bike / Airdyne / Rower 3 Rounds Each round is 4 intervals of: 20 sec Sprint 100 sec. Rest ** Rest 5 minutes between rounds. Leaderboard instructions: record total calories
AEROBIC WORK
B
25 minutes cardio of choice Keep heart rate at 140-150 BPM
REST DAY
A
