GS Combat Performance Coaching
Combat Sports3 sessions per week
Must use App app to view and log training
Team Training
Circuit
A
2 sets 15 Band pull aparts 10 Wall slides 10 Scapular push ups 20-30 sec Dead hang
B
Bench Press
4 x 6
C
Bent Over Row
4 x 6
D
Incline DB Bench Press
E
Feet Elevated Inverted Row
F
DB Lateral Raise
Circuit
G
Biceps + Triceps Superset 3x10-15 Reps 0-3 RIR G1) DB Bicep Curl G2) DB or Bar Skull Crusher
Circuit
A
30-45 sec iso lunge each side 2 sets 15 Glute bridges 10 Leg swings each side 8 Goblet squat
B
Back Squat
4 x 6
C
Romanian Deadlift
3 x 8
D
DB Bulgarian Split Squat
E
Copenhagen Plank
F
DB Seated Single Leg Calf Raise
3 x 15
G
Couch Stretch (Hip Flexors)
2 x 1:00
Circuit
A
2 Sets 15 Band pull aparts 30 sec each side Hip flexor stretch 10 Bodyweight squat 30 sec Dead hang
B
Deadlift
4 x 6
C
Strict Bodyweight Pull-Up
4 x 5
D1
Zercher RDL
D2
Seated DB Press
Accessory Circuit
E
3x 10 Incline DB Curl. 0-3 RIR 10 DB French Press 0-3 RIR 10 DB Side Bend Each side
F
Sandbag Carry BH
When you join a team you’re getting more than programming, you’re joining an online community.
Built for Combat (3x Week Strength and Hypertrophy)
Built for Combat (3x Week Strength and Hypertrophy)
Built for Combat (3x Week Strength and Hypertrophy)
