Diet Starts Monday
Strength & Conditioning
Coach
Jacob Thornton
Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell Plates Cable Tower Leg PressDB’s Bands
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1 cc
A
Seated Box Jump
5 x 3
B
Back Squat
5 x 5
C
Romanian Deadlift
4 x 8
D
Cossack Squat
3 x 6
Conditioning
E
Bike Abs
3 Rounds 5 Min Bike 1x20 Abs (Choice) -Crunches -Sit Ups -KB Windmill -Leg Raises -Toe To Bar -Russian Twists -Back Extensions
F
Leg Extension
1 x 20
G
Pull Through
1 x 20
H
Seated Calf Raise
1 x 20
Tuesday
Week 1 Day 3
A
Medicine Ball Slam
5 x 6
B
Incline Bench Press
5 x 5
C
DB Rollbacks
4 x 10
D
1-Arm DB Row
3 x 8
Conditioning
E
Bike Conditioning
4 Rounds 1:00 RPE 6 30s rest 1:00 RPE 7 30s rest 1:00 RPE 8.5
F
DB Front Raise
1 x 20
G
Tricep Pushdown
1 x 20
H
Seated Incline DB Curls
1 x 20
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