Iron Legion Strength Co.
5 weeks
4 days/ week
Focus on prepping main lifts with single joint/ isolation movements prior to main lift. Goal is not pre-exhaust but rather truly priming the movement, greasing the groove, and getting warmed up.
Percentage based training, building off 5x5 from Phase 1.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Agile 8
A2
Sledgehammer Strikes
3 x 0:30
B
Unsupported 1-Arm KB Row
3 x 8
C
Barbell Push-Up
2 x 10
D
Bench Press
5 x 5 @ 50, 60, 70, 70, 70 %
E
DB Overhead Tricep Extension
3 x 12
F
Face Pull
3 x 15
A1
Agile 8
A2
Russian KB Swing
3 x 15
B
Kneeling Step UP
2 x 8
C
Single Leg RDL
2 x 8
D
Pallof Circles
3 x 15
E
Deadlift
5 x 5 @ 50, 60, 70, 70, 70 %
F
Snatch Grip Deadlift
3 x 8
A
Flexibility/Mobility Routine
Conditioning
B
Conditioning
Choose your poison and go to town. Do 10-60 minutes of conditioning work. Examples: easy walk, hard walk, hiking/ trail walk, jog/ run/ hill sprints/ trail run, bike ride, stationary bike, treadmill, rower, battle ropes/ other light conditioning tools. Get creative and get to work, just don't wreck yourself for tomorrow's workout.
Conditioning
C
Abs 3
5 Rounds :30 seconds work / :30 seconds rest 1) Side plank L 2) Side plank R (swap for Copenhagen Side plank if regular is too easy) 3) jack-knife sit up 4) flutter kicks
A1
Agile 8
A2
Battle Ropes
3 x 0:30
B
Inverted Row
2 x 8
C
DB Shoulder Press
4 x 12
D
EZ Bar Reverse Curl
3 x 12
E
Plank to Push-Up
3 x 0:30
F
Waiter's Walk 2
3 x 50
A1
Agile 8
A2
Medicine Ball Slam
3 x 10
B
Air Squat
2 x 20
C
Banded Good Morning
3 x 12
D
Dead Bug Crossover Crunch
3 x 0:30
E
Back Squat
5 x 5 @ 50, 60, 70, 70, 70 %
F
1-Arm DB Row
3 x 8
