Orion Strength
Functional Fitness, Personal Training, Strength & Conditioning, General Fitness, Field Sports, BodybuildingWelcome to the next Intensification phase of Stronger Things. Time to challenge your central nervous system and fast-twitch fibers again, and allow for some recovery from the metabolic rep ranges.
Your rep range for the A-Series will be 2-3 reps (and 2-4 reps on Day 2). Let’s see what you’re made of.
And again, you’ll notice that the Chin Ups and Pull Ups don’t match up with the rep scheme of the A1 exercise. It’s written as 10-12 reps on a [2010] tempo for each set. Now, you may be thinking “I can’t do 12 unbroken strict Chin/Pull Ups.” That’s fine. You’ll do as many as you can on each set. So your reps over the 4 sets may look like: 8,7,5,2. That’s fine. The goal, over time, is to keep increasing your total reps until you’re close to 12 on each set. If you can get at least 10 reps bodyweight on each set, then switch over to 2-3 weighted reps.
Also, notice there are a few exercises with special tempos, so read the Session Notes carefully.
And as always, the X in the tempo means EXPLOSIVE. So muster up your courage and go for it. Even if the actual speed of the bar isn’t fast, you should still be pushing/pulling with explosive INTENT.
Post questions and comments on the Team Feed.
Good luck, have fun, and get STRONGER!
Features7 sessions per week
Must use App app to view and log training
Program Training
A1
Shoulder Press
5 x 3
A2
Strict Chin Up
5 x 12
B1
Incline DB Row
4 x 7
B2
DB Bench Press - neutral grip
4 x 7
C1
Barbell Bicep Curl
3 x 8
C2
EZ Bar Lying Tricep Extension
3 x 8
A
3-Pause Back Squat
5 x 4
B
DB Split Squat
4 x 6
C1
BB Glute Bridge - Bench
3 x 10
C2
Front Step Up - DB
3 x 12
Circuit
A
4 Sets: A1 - Bent-Over KB Row A2 - Duck Walk A3 - Farmer Carry A4 - Prowler Push Tabata-style: 20 sec. ON / 10 sec. OFF 1 Set = 2 Rounds of the circuit 4 minutes rest between Sets Example, Set 1: A1, rest 10 A2, rest 10 A3, rest 10 A4, rest 10 A1, rest 10 A2, rest 10 A3, rest 10 A4, rest 4 min.
A1
Bench Press
5 x 3
A2
Chin Up - neutral grip
5 x 12
B1
Pendlay Row
4 x 6
B2
DB Push Press
4 x 4
C1
DB Pullover - neutral grip
3 x 8
C2
15 degree DB Fly - pronated
3 x 8
A
Back Squat
5 x 3
B
Intertia Squat - mid range
4 x 8
C1
Horizontal Back Extension - snatch grip BB
4 x 8
C2
BB Hack Squat
4 x 8
AAC Conditioning
A
Sprint intervals, cardio machine of choice 3 Rounds: 20 sec. ON 100 sec. OFF After 3 Rounds, rest 5 minutes. Repeat for 4 Sets.
A
Rest
