Charm City Collective Athlete
Coach Zo (The Meatball)
This program is intended to complement The Collective Athlete class @ SoBo Strength & Performance. However, thanks to this handy dandy Trainheroic app -- you can now access the programming anywhere, anytime & still make the gains until you can get ur butt back into SoBo for class!
Training with me includes not only progressive strength training using Barbells, Landmines, Bodyweight movements etc...but also real athletic training including progressive plyometrics, balance, flexibility, games, and more -- to be as prepared for life as you can be -- no B.S, but still fun.
A1
Back Squat
10, 8, 6
A2
Box Jumps
3 x 5
A3
High Plank Drag
3 x 10
B1
Seesaw Bench Press
2 x 10
B2
DBL Kettlebell Swing
2 x 10
B3
SLRDL to Clean
2 x 5
AB CIRCUIT SHOWDOWN
C
Abtastic Finisher: Tabata (4 minutes) - :20 work / :10 rest x 8 rounds 1) Hollow Body Series 2) Goblet March (heavy)
A1
H2H Swings
2 x 20
A2
Turkish Get Up
2 x 1
A3
Landmine Screwdriver Switches
2 x 20
B1
Landmine Clean & Jerk
3 x 3
B2
Turkish Get Up
3 x 1
C1
KB Snatch
5 x 0:30
C2
Skaters
5 x 0:30
A1
Turkish Get Up
2 x 1
A2
SkiErg
2 x 1:00
A3
High Plank Drag
2 x 0:30
B
Bench Press
12, 10, 8, 6
C1
Bulgarian Split Squat
2 x 8
C2
Bent Over Row
2 x 10
C3
Farmers carry
2 x 1:00
D
Rowing
5 x 100
A1
Run
A2
2H Kettlebell Swing
A3
Goblet Squat
Lorenzo DiPasquale
Decent Trainer from Baltimore, MD — some call him Coach Zo — others call him The Meatball. Lorenzo is a certified CPT through NASM, with specialty coaching through StrongFirst, KBCU, Landmine U, FirstPrinciples of Movement, Precision Nutrition, and more. Lorenzo loves lifting heavy ass weights and helping others do the same — but his main goal is to help others have fun and enjoy fitness!
When you join a team you’re getting more than programming, you’re joining an online community.
Charm City Collective Athlete
Charm City Collective Athlete
Charm City Collective Athlete
