Orion Strength
Functional Fitness, Personal Training, General Fitness, Field Sports, Strength & Conditioning, BodybuildingWelcome to the next Intensification phase of Stronger Things. Things are really starting to heat up as we get closer and closer to testing new maxes.
Your reps for the A-Series will be 5,3,3,2,2. You should be increasing the weight from the set of 5 to the set of 3, as well as from 3 to 2. Now, after the first set of 3, if you feel like you could have gone heavier, you may increase a little for the second set of 3. But you don’t have to. You can do the same weight for both sets of 3. And the same applies for the sets of two - you may go up if you felt like you had more in the tank, but you can stay at the same weight if you want.
Also, notice there are a couple exercises on a [80X0] tempo. That is VERY SLOW. Do not rush this. 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
Chin-Up
5, 3, 3, 2, 2
A2
Shoulder Press
5, 3, 3, 2, 2
B1
1-Arm DB Row
4 x 6
B2
1 1/4 DB Bench Press
4 x 6
C1
60 Degree Incline DB Curl - supinating
3 x 8
C2
Prowler Chest Press
3 x 20
A
Back Squat - heels elevated
5, 3, 3, 2, 2
B1
Nordic Eccentric Curls
4 x 4
B2
1 1/4 Split Squats - DB
4 x 6
C1
Full Body Sled Pull
3 x 10
C2
Prowler Push - low handles
3 x 30
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 minutes
A1
Chin Up - neutral grip
5, 3, 3, 2, 2
A2
Bench Press
5, 3, 3, 2, 2
B1
Meadows Row
4 x 6
B2
1 1/4 Seated DB Shoulder Press
C1
30 degree Prone Reverse Fly
3 x 8
C2
Unrolling DB Fly
3 x 8
A
Back Squat
5, 3, 3, 2, 2
B
Cyclist Squat
4 x 8
C1
Good Morning
4 x 8
C2
Side Step Up
4 x 12
AAC Conditioning
A
Sprint intervals, cardio machine of choice 2 Rounds: 90 sec. ON 180 sec. OFF After the 2 Rounds, rest 10 minutes. Repeat for 3 Sets.
A
Rest
