Orion Strength
Functional Fitness, Personal Training, Field Sports, Bodybuilding, General Fitness, Strength & ConditioningWelcome to the next Intensification phase of the cycle. Once again, we’re going to tap into some high threshold motor units, so that you keep getting stronger while you get lean. We’ll be using a method called Cluster Sets, which will allow you to push the limits of your lifts.
In the “A” Series, you’ll see a (3/1/1/1) CLUSTER set.
Here’s how to execute this:
You will warm up to your 5RM weight.
Perform 3 reps at the weight.
Rack the bar, and rest 10 seconds.
Unrack it, and perform 1 more rep.
Rack it, and rest 10 seconds again.
Unrack it, and perform 1 more rep.
Rack it, and rest 10 seconds.
Unrack it, and perform 1 more rep.
The entire set will total 6 reps. And by resting between each of the last 3 reps, it allows you to squeeze out 6 reps at your 5RM weight. Extra rep = extra gains!
Don’t let the rest fool you - it will take some fortitude to get back under the bar for those singles. Let’s see what you got.
Also, remember that 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.
And then, in the B and C Series, it may look straightforward, but you are given “insufficient rest.” This means you won’t fully recover before you start the next set, causing your heart rate and lactic acid levels to stay elevated. Good times!
If necessary, review the video on the main Team page for a refresher on how to read the rep/tempo/rest notation. Post questions and comments on the Team Feed.
Have fun, stay hungry, and get after your new PHYSIQUE.
Features7 sessions per week
Must use App app to view and log training
Program Training
A1
Chin Up - neutral grip
5 x 6
A2
Bench Press
5 x 6
B1
Bent-Over BB Row - supinated
4 x 7
B2
30 Degree Incline DB Bench Press - neutral grip
4 x 7
C1
Barbell Face Pull
3 x 10
C2
Flat DB Fly - pronated
3 x 10
A
Back Squat
5 x 6
B1
Glute Ham Raise
4 x 7
B2
1 1/4 Cyclist Squat - top
4 x 7
C1
Prowler Push - low handles
3 x 30
C2
Hanging Leg Raise
3 x 8
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
Barbell Curl
5 x 6
A2
Seated Behind the Neck Press
5 x 6
B1
Zottman Curl
4 x 7
B2
Lying DB Tricep Extension
4 x 7
C1
Bradford Press
12, 12, 2
C2
Seated Telle Raise
3 x 8
A
Deadlift
5 x 6
B1
Back Extension - Horizontal
4 x 7
B2
Inertia Squat - top third
4 x 7
C1
BB Glute Bridge - Bench
3 x 8
C2
Standing Pallof Press - band
3 x 5
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
