Mid-Atlantic Strength
General Fitness, Strength & ConditioningThis is a 9 week strength and conditioning program designed to increase both muscle mass, maximal strength, and conditioning. This is a 5 days a week program with 4 days devoted to barbell lifts, metabolic conditioning, sprints, and accessories. one day of active recovery that is designed to reset the body to go heavier on the back end of the week. This program is the total package and can be used in multiple cycles.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Dead Bug
3 x 0:30
A2
Russian KB Swing
3 x 10
A3
Hip Bridges Variations
3 x 10
B
Back Squat
3 x 12
C1
Power Clean
C2
Toes to Bar
D1
Bulgarian Split Squat
3 x 8
D2
Romanian Deadlift (RDL)
3 x 8
A1
pillar to plank
3 x 10
A2
Plate Front Raise
3 x 10
A3
DB Lateral Raise
3 x 10
B
Barbell Bench Press
3 x 12
C1
Row Erg
4 x 500
C2
Push-Up
4 x 25
D1
Single Arm DB Bench Press
3 x 12
D2
DB Pullover
3 x 12
A
Run / Row / Bike / Ruck
1 x 20:00
B1
Dead Bug
3 x 0:30
B2
Med Ball to Toes
3 x 20
B3
Pillar Hold
3 x 0:30
A1
Wall Sit
3 x 0:30
A2
Contralateral Dead Bugs
3 x 10
A3
Dead Hang
@ 0:30
B
Front Squat
3 x 12
C1
Run
1 x 400
C2
Sandbag Over the Shoulder
3 x 5
D1
DB Lunge
3 x 50
D2
DB Step Up
3 x 8
A1
Hollow Hold
3 x 0:30
A2
DB Romanian Deadlift
3 x 8
A3
Hip Bridges
3 x 10
B
Hang Clean Shrugs
3 x 12
C1
Rope Climb
7 x 15 @ 1
C2
Thruster
7 x 3 @ 145 lb
C3
Echo Bike
7 x 5
D1
Ab Wheel
3 x 10
D2
Hack Twists
3 x 0:30
