Orion Strength
Functional Fitness, Field Sports, Personal Training, General Fitness, BodybuildingWelcome to the next Intensification phase of the new cycle. In this phase, we return to some heavier lifting. It’s important to keep training those fast twitch muscles, for both strength and physique.
This time, the A Series will be exploiting the weak points in your lifts. You’ll have extra time under tension in the DISADVENTAGEOUS positions (the hardest part of the lifts). This will be via isometric holds and extra quarter-reps. So be sure to pay close attention to the tempo notations, and be prepared to check your ego at the door.
Don’t worry, this will pay dividends in upcoming phases where you’ll get to utilize your newly-acquired strength.
Since the volume of lifting is lower during this phase, you’ll be doing a little extra aerobic cardio to facilitate fat loss as you get stronger. Each day of lifting is followed by a 10-15 minute cardio session. And then there are two other designated conditioning days that include sprint intervals or cardio.
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
Shoulder Press
A2
Chin-Up
5 x 5
B1
1-Arm DB Row
4 x 6
B2
DB Bench Press - neutral grip
4 x 6
C1
1-Arm Lying DB Tricep Extension
3 x 8
C2
1-Arm DB Scott Curl - supinated
3 x 8
D
Aerobic Work
A
Front Squat
5 x 5
B
Snatch Grip Rack Deadlift - at knee
4 x 8
C1
Double KB Swing
8 x 12
C2
Backward Sled Drag
8 x 50
D
Aerobic Work
Conditioning
A
ALC Conditioning
Sprint intervals, cardio machine of choice 100% effort SPRINT, each time 3 Rounds: 90 sec. ON 180 sec. OFF After those 3 Rounds, rest 10 minutes. Repeat for 2 Sets total.
A1
Chin Up - neutral grip
5 x 5
A2
1 1/4 Myotatic Bench Press
5 x 5
B1
30 Degree Prone BB Row - pronated
4 x 6
B2
DB Shoulder Press - neutral grip
4 x 6
C1
Seated DB Cuban Press
3 x 8
C2
Lean-Away Lateral Raise
3 x 8
D
Aerobic Work
A
Deadlift
5 x 3
B
Front Rack Walking Lunge
C1
Standing Pallof Press - band
4 x 8
C2
1-Leg Standing Calf Raise
4 x 10
D
Aerobic Work
A
Aerobic Work
A
Rest
