Features
3 sessions per week
Must use App app to view and log training
Team Training
A
Trap Bar Deadlift
5, 5, 3, 5, 3, MAX @ 40, 50, 60, 75, 85, 95 %
B
Bench Press
5, 3, 5, 3, MAX @ 50, 60, 75, 85, 95 %
C
Pull-Up
3 x MAX
D1
GHD Sit-Up
3 x 14
D2
ghd back extensions
3 x 14
A
Barbell Bicep Curl
3 x 8
B1
Barbell Reverse curl
3 x 10
B2
Barbell Upright Row
3 x 10
C1
Seated Row
3 x 10
C2
DB Lateral Raise
D
OH cable tricep extension
2 x 25
A
Back Squat
4 x 3 @ 55 %
B
Shoulder Press
4 x 3 @ 45 %
C
Box Jump
3 x 3
D
Hang Clean High Pull
4 x 2 @ 47 %
E
American KB Swing
6 x 14
Circuit
F
30 secs on 20 off 4 rounds guard pull hip thrust and reach leg raise hips up superman
A
zercher squat
5, 5, 3, 5, 3, MAX @ 40, 50, 60, 75, 85, 95 %
B
DB Floor Press
4 x 3
C
Seated Row
4 x 10
D1
Standing Cable Wood Choppers
3 x 12
D2
Cable Pallof Press
3 x 12
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