Power Athlete
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Echo/Assault/Implement of Choice
1 x MAX @ 20:00
B
Ruck
1 x 30:00
Rest Day
A
Today is a rest day.
Rest Day
A
Rest Day is up.
Directions
A
I want 60 seconds of dead bugs, one arm KB bottom up presses and teapots for 3 rounds. The dead bugs are for getting that trunk to fire. I find working the trunk early in the workout pays dividends later on. Then we have some heavy L sit presses with rear delt work. Then a BFR heavy weight fist fight to blow your mind...and arms...and chest. And check out the PAHQ guide on BFR http://pahq.co/bfrtg LIKE I SAID ON MANDO A, IF YOU NEED ANY COACHING OR FEEDBACK ON YOUR TRAINING RECORD IT AND POST IT TO THE TH FEED, YOUTUBE AND POST A LINK OR @JOHNWELBOURN. John
B1
4 Way Dead Bugs
3 x 60
B2
Standing One Arm Bottoms Up KB Press
3 x 10
B3
Standing Tea Pot
3 x 10
C1
L Sit Dumbbell Press
5 x 10
C2
Rear Delt Band Pulls
5 x 20
D1
Dumbbell Hex Press
30, 20, 15, 15
D2
Rear Delt Fly
30, 20, 15, 15
D3
Chest Elevated Push Up on Bar
30, 20, 15, 15
D4
Supine Ring Pull Up
30, 20, 15, 15
Prep
A
Directions
I want to smash some heavy 10s on the back squat. We are pairing up some contrast work with pull ups. I have prep work on the front end with the jump rope, push ups and rows. Then we are hitting some blood flow restricted training for a conditioning piece so buckle up and get ready. http://pahq.co/bfrtg John
B1
Jump Rope
2 x 3:00
B2
Chest Elevated Push Up on Bar
2 x 30
B3
Supine Ring Pull Up
2 x 30
C1
Back Squat
5 x 10
C2
Pull Up - Strict
5 x 5
D1
Banded Hamstring Curls
30, 20, 15, 15 @ MAX
D2
Bodyweight Bulgarian Split Squat
30, 20, 15, 15
D3
Goblet Squat
30, 20, 15, 15
D4
RDL to Shrug
30, 20, 15, 15
Prep
A
Directions
For today, start with some plyo work with the medball chest pass to push ups and supine ring pull ups. Then we are smashing some close grips with depth push ups to explosive rebounds. I want to hit some heavy 10s to get some volume. Then we have some accessory work with dips, hammer curls and banded tricep push downs for 50s each. SMASH SOME CLOSE GRIPS SO TAKE A VIDEO AND POST IT TO THE TH FEED, YOUTUBE AND POST THE LINK OR TAG ME @JOHNWELBOURN ON IG FOR COACHING FEEDBACK AND VIRTUAL HIGH 5S. POST THEM UP!!! John
B1
Medball Chest Pass with Explosive Push Up
3 x 10
B2
Supine Ring Pull Up
3 x 10
C1
Close Grip Bench Press
5 x 10
C2
Depth Push Ups to Explosive Rebound Up
5 x 3
D1
Parallel Bar Dips
1 x 50
D2
Alternating Hammer Curls
1 x 50
D3
Banded Tricep Extension
1 x 50
Directions
A
For today, we are starting with the prep work. Only 2 sets on each but move at a good pace. Then we have two BFR circuits of 20 minutes a piece. I want a short 3-5 minute rest between the lower and upper BFR bouts. IF YOU HAVE THE INCLINATION, RECORD YOUR TRAINING AND POST IT UP ON THE TH FEED FOR ANY COACHING FROM ME OR THE CREW. YOU CAN POST THE VIDEO RIGHT TO TH, YOUTUBE AND POST A LINK OR TAG @JOHNWELBOUN ON IG. Time to get restricted. John
B1
Echo/Assault/Implement of Choice
2 x 3:00
B2
Side Box Step Up
2 x 10
B3
Landmine Press
2 x 10
C1
Goblet Squat
30, 20, 15, 15
C2
Single KB Walking Lunge
30, 20, 15, 15
C3
Standing Calf Raises
30, 20, 15, 15
D1
Deficit Push Ups
30, 20, 15, 15
D2
Alternating Dumbbell Bicep Curls
30, 20, 15, 15
D3
Barbell Skull Crusher
30, 20, 15, 15
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
BFR stimulates the release of IGF-1, which is important for muscular hypertrophy, muscle and bone growth, and regulation of DNA synthesis
Get Grindstone's Blood Flow Restriction
