Lift Heavy, Run Hard
ElevateOne Training
I believe that every person should be well rounded in everything they do. Not only should you be able to move heavy weight, you should be able to move fast and have a gas tank. There is no reason to build the chassis if the motor is slow. I believe in creating programs that will help you in your job but also in life. Train to be the best, train for life.
A
Box Squat
5, 3, 3 @ 9
B
Good Morning
4 x 8 @ 8
C
Cossack Squat
3 x 10
D
Bulgarian Split Squat
3 x 10 @ 9
E
Calf Raise
4 x 20 @ 9
Circuit
A
60s of work on each movement with 60s rest b/w rounds. 5 Rounds Airbike Kettlebell Swing Rower Box Step Ups *Choose a KB weight that you can maintain consistency on.
A
Bench Press
5, 3, 3
B
Overhead Press
5, 3, 3
C
Pull-Up
4 x 10
D
Bent Over Row
3 x 8
E
Push-Up
4 x 10
A
Run
B
Rowing
C
Ruck
D
Assault Bike
A
Box Squat
8 x 3 @ 5
B
Romanian Deadlift (RDL)
4 x 8 @ 6
C
Box Jump
4 x 5
D
Leg Press
3 x 12 @ 7
A
Bench Press
8 x 3 @ 5
B
Incline DB Bench Press
4 x 10 @ 6
C
Ring Rows
4 x 10
D
1-Arm DB Row
3 x 10 @ 6
E1
Tricep Pushdown
3 x 10 @ 7
E2
Hammer Curl
3 x 10 @ 7
