Buhcanya Strength & Conditioning
Buhcanya Stregnth & Conditioning
Tactical / Military, Law Enforcement, Weightlifting, Strength & Conditioning, First Responders, General Fitness, Functional Fitness, TacticalWelcome 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, biggest or strongest. but with Bucanya S&C you can be damn good at all of it and blow people away with your strength and speed not to mention how good you'll look doing it. It is broken down into six week cycles and a deload week. The cycles will vary some focusing on more strength and others on size or endurance. Each day will contain prep work, strength focused work and some 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
Rest
A
Hill Sprints
8 x 30
B1
Back Squat
5, 5, 3, 3, 1
B2
lateral step to jump
5 x 4
C1
Walking Lunges
4 x 50
C2
Banded Glute-Ham Raise
4 x 12
D1
Push Press
4 x 12
D2
Front Squat
4 x 9
D3
Power Clean
4 x 6
D4
Sprint
4 x 400
A
Assault Bike
10 x 0:25
B1
Bench Press
5, 5, 3, 3, 1
B2
Alternating DB Hammer Curl
5 x 4
C1
Incline DB Fly
4 x 12
C2
Bent Over DB Row
4 x 12
D1
Pull-Up
1 x 5
D2
Hand Release Push-Up
1 x 10
D3
Dip
1 x 15
D4
Sled Push
1 x 50
A
Run
200, 200, 200, 200, 400, 400, 400, 400
B1
rear elevated captain morgan
1 x 0:30
B2
Physioball Leg Curl
1 x 12
B3
half kneeling band rotation
1 x 15
B4
DB Farmer's Walk
1 x 50
C1
Banded Bicep Curl
5 x 20
C2
Band Tricep Push Down
5 x 20
A
Rowing
5 x 500
B1
DB Lateral Raise
3 x 12
B2
Pendlay Row
3 x 5
C1
Deadlift
5, 5, 3, 3, 1
C2
Max Effort Vertical Jump
5 x 3
D
Overhead Press
5 x 5
E
Power Clean + Push Jerk
4 x 3
A1
Hip Crossover
3 x 10
A2
Body Weight Lunge
3 x 25
A3
high knee tea pot
3 x 12
B
Run
1 x 65:00
C1
banded tibial raise
3 x 30
C2
Clamshells
3 x 12
A1
Assault Bike
3 x 2:30
A2
DB Box Jump
3 x 6
A3
Worlds greatest stretch
3 x 4
SandBag Saturday
B
30min AMRAP 3 sandbag Over the shoulder 6 pull ups 9 hand release push ups
C
Strict Press
8 x 0:20
D
Goblet Squat
8 x 0:20
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
