Buhcanya Strength & Conditioning
Buhcanya Stregnth & Conditioning
Tactical / Military, Law Enforcement, Custom Programming, Weightlifting, Strength & Conditioning, First Responders, General Fitness, Functional FitnessWelcome to Buhcanya Strength and conditioning,
this programming is for anyone who wants to gain real strength, endurance, and look good doing it. You cant always be the best runner, or weightlifter, but with Bucanya S&C you can be damn good at all of it. Each day will contain prep work, strength focused work and come conditioning to increase capacity and not only grow your muscles but your engine.
Some time ago a close friend of mine explained what it meant to him to be the "Buhcanya Athlete" and you've got to be a stud, in short, you'll be lifting heavier, running faster, and be better looking than anyone using some basic program.
Become a Buhcanya Athlete
-Real Strength
-Real Endurance
-Real Good Lookin
A
Assault Bike
1 x 10:00
B1
Band Pull-Apart
3 x 20
B2
Push-Up
3 x 10
B3
Straight Arm Pulldown
3 x 10
C1
DB Bench Press
C2
Single arm bent over row
D1
Jump Rope
1 x 200
D2
Air Squat
1 x 100
D3
Dip
1 x 50
A1
4-Way Dead Bug
4 x 12
A2
Step-Ups
4 x 10
A3
Cossack Squat
4 x 12
A4
Side Plank with Hip Abduction
B
400 m repeats
C1
Alternating DB Hammer Curl
5 x 20
C2
Banded Tricep Pushdown
5 x 20
A1
Pull-Up
3 x 3
A2
Kang Squat
3 x 8
A3
Band Face Pull
3 x 12
B1
Stiff Leg Deadlift
5 x 3
B2
Box Jumps
5 x 5
C1
Deadlift
15, 12, 9, 6
C2
Pull-Up
3, 6, 9, 12
D
Band rotation Lunge
3 x 10
A1
Forward Walking Lunges
3 x 10
A2
Contralateral dead bug
3 x 16
A3
Band Walks
3 x 10
A4
Step-Ups
3 x 10
A5
Supine Leg Swing
3 x 10
B
Timed Run
1 x 35:00
C1
Barbell Bicep Curl
4 x 25
C2
Tricep Rope Pulldowns
4 x 25
C3
DB Lateral Raise
4 x 25
A1
Assault Bike
1:00, 2:00, 3:00, 4:00
A2
GHD Hip Extension
4 x 12
A3
Plank
2:00, 1:30, 1:00, 0:30
A4
Side Plank
4 x 0:30
Conditioning
B
Sandbag Saturday
accumulate 10 minutes of a sandbag (or odd object) front carry. every time you have to put down your object pick up some heavy kettlebells or dumbbells and go for a 20m walk I'll be using a 200lb bag and 100lb DBs for the farmers carry
C
Glute-Ham Raise
3 x 12
A
B
Rest
A
100 m Sprint
8 x 100
B1
Pull-Up
4 x 6
B2
Front Squat
4 x 8
B3
DB Snatch
4 x 10
C1
Isometric Lunge Hold
5 x 0:10
C2
Back Squat
5 x 5
C3
lateral step to jump
5 x 6
Garret Husar
Garret is an active-duty Green Beret and has worked with a wide variety of clients from other special operators to stay at home moms, he has participated in and excelled at multiple physical events in functional fitness and ultra marathons.
Real Strength, Real Endurance, Real Good Looking.
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Buhcanya Strength & Conditioning
Buhcanya Strength & Conditioning
Buhcanya Strength & Conditioning
