Cityside Gym
Bodybuilding, General Fitness, Power SportsThis block of work builds off the leg strength that was built in Block 7 with a dedicated power day. New movements to train familiar patterns gives the athlete an opportunity to progress and push their effort to see great muscle building and improved general fitness.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Warmup
3 x 10
B
Bench Press
1 x 10 @ MAX lb
C1
Bench Press
4 x 6 @ 90 %
C2
1-Arm DB Row
4 x 10
D1
Dip
3 x MAX
D2
Chest-supported DB Reverse Fly
3 x 15
E
Conditioning
A1
Bench Press
6 x 10
A2
Burpee
6 x 10
B1
Rowing
5 x 400
B2
Barbell Row
5 x 15
A1
Hanging Knee Raise
4 x 10
A2
Split Squat Iso Hold
4 x 0:10
B
Romanian Deadlift
1 x 10 @ MAX lb
C1
Romanian Deadlift
4 x 5 @ 75 %
C2
DB Walking Lunge
4 x 10
D1
Lying Leg Curl
3 x 15
D2
Calf Raise
3 x 15
A
DB Walking Lunge
5 x 10
B
Conditioning
A
Sled Push
5 x 75
B
Power Clean
3, 6, 6, 3, 6, 6, 3, 6, 6 @ MAX, 70, 70, MAX, 75, 75, MAX, 80, 80 %
C1
Broad Jump
5 x 8
C2
Med Ball Rotational Throw
5 x 6
D
Skull Crushers
5 x 12
A1
Sled Push
6 x 60
A2
Broad Jump
6 x 10
B1
Shuttle Run
6 x 300
B2
Power Clean
6 x 6
A
DB Push Press
4 x 8
B
Weighted Strict Pullup
@ MAX lb
C
Pull-Up
5 x 8
D1
Seated Arnold DB Press
3 x 15
D2
Lat Pulldown
3 x 15
E
DB Lateral Raise
1 x 50
A
Rowing
1 x 1500
B1
Push Press
5 x 15 @ 95 lb
B2
Pull-Up
5 x 15
C
Rowing
5 x 500
A
Warmup
3 x 25
B1
DB Bulgarian Split Squat
4 x 6
B2
Sumo Deadlift
4 x 12
C
Air Squat
D1
Step-Ups
5 x 12
D2
Wall Sit
5 x 0:30
A
Conditioning
B
Conditioning
A
Rest
A
Rest
