EPIC-METAL-CAVE

Coach
TRANINGSBOG SPLEJSEN

Features
7 sessions per week
Must use App app to view and log training
Team Training

Features
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Programming 7 days per week
Intermediate to Advanced training plan with a wide variety of WORKOUT-STRUCTUREs and exercises.
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Delivered through TrainHeroic
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
ICE(W03W7)

A

ICE(W03W7) INTRO & MOD

B1

BW-BURPEE-HALF

B2

KB-HEAD-CUTTERS

B3

KB-DEAD-LIFT-SUMO-JUMP

B4

KB1-CLEAN-HP

B5

KB1-JERK

B6

KB-SQUAT-GOBLET

Sunday
KRIS KROSS - TOTALLY KROSSED OUT 

A

WS_KRIS KROSS INTRO & MOD

B

WS_KRIS KROSS WARM-UP

C1

BW-JUMP-BOX

30, 24, 18, 12, 6

C2

KB-SUMO-DEAD-LIFT-HIGH-PULL_SQUAT-GOBLET

30, 24, 18, 12, 6

C3

DB2-CURLS

5 x 10

C4

DB2-PRESS-FLOOR

5 x 20

C5

BW-ABB-WHEEL

5 x 10

C6

KB-HALO

5 x 20

C7

KB-ROW-BENT-OVER_GRIP-REV

5 x 10

C8

KB-SWINGS-RUSSIAN

5 x 20

Monday
ICE(W04W1)

A

ICE(W04W1) INTRO & MOD

B1

KB1-SNATCH-HP_WINDMILL

B2

KB-CURL-CANNON-BALL

B3

KB1-PRESS-CUP

B4

KB1-CLEAN-HP_LUNGE-REVERSED

B5

KB1-DEAD-LIFT-SUITCASE

B6

KB-SUMO-DEAD-LIFT-HIGH-PULL

B7

KB-SQUAT-BACK

B8

KB-GOOD-MORNINGS

Monday
TRINITY - IS - IS NOT <40:00>

WARM-UP <15:00>

A

WARM-UP

WARM-UP <15:00> ... Do a general warm-up. Then focus knees, hips, lower-back and shoulders. Then do 3x10 reps with each of the exercises before adding load for the first round.

B1

BB-SQUAT-BACK-HIGH

5, 5, 4, 4, 3, 3, 2, 2, 1, 1

B2

BB-PRESS-BENCH

5, 5, 4, 4, 3, 3, 2, 2, 1, 1

B3

BB-DEAD-LIFT-SUMO

5, 5, 4, 4, 3, 3, 2, 2, 1, 1

B4

DB2-CURLS

B5

KB1-ROW-BENCH

B6

DB2-JERK

Monday
6&40 - SCHALTEN PILSNER

A

WS_6&40 INTRO & MOD

B

WS_6&40 WARM-UP

C1

BB-SQUAT-BACK-HIGH

12, 12, 9, 9, 6, 6, 3, 3

C2

DB2-MAN-MAKER

8 x 1

C3

DB2-DEAD-LIFT-ROMANIAN

8 x MAX

C4

KB2-CLEAN_JERK

8 x 2

C5

KB2-SWING-ROW-LOW

8 x MAX

C6

SB-GROUND-TO-SHOULDER

8 x 4

C7

SB-DEAD-LIFT

8 x MAX

Monday
EVIL DEAD - EVIL DEAD II

A

WS_EVIL DEAD INTRO & MOD

B

WS_EVIL DEAD WARM-UP

C1

BB-PRESS-OVERHEAD

10, 8, 6, 4, 2, 2, 2, 2

C2

DB2-CURL-HAMMER

8 x MAX

C3

KB-SWINGS-ATTITUDE

8 x MAX

C4

BB-SQUAT-BACK-HIGH

10, 8, 6, 4, 2, 2, 2, 2

C5

LP-PRESS-BOAT

8 x MAX

C6

KB1-ROW-STAGGER

8 x MAX

Tuesday
ICE(W04W2)

A

ICE(W04W2) INTRO & MOD

B1

KB-KICK-BACK

B2

KB-PRESS-FLOOR

B3

KB-DEAD-BUG

B4

KB1-CLEAN-HP

B5

KB1-ROW-STAGGER

B6

KB1-DEAD-LIFT-STAGGER

B7

KB-SQUAT-GOBLET

B8

KB-SWINGS-HIGH

B9

KB-CURL-CANNON-BALL

Tuesday
EVIL DEAD - EVIL DEAD II

A

WS_EVIL DEAD INTRO & MOD

B

WS_EVIL DEAD WARM-UP

C1

BB-PRESS-OVERHEAD

10, 8, 6, 4, 2, 2, 2, 2

C2

DB2-CURL-HAMMER

8 x MAX

C3

KB-SWINGS-ATTITUDE

8 x MAX

C4

BB-SQUAT-BACK-HIGH

10, 8, 6, 4, 2, 2, 2, 2

C5

LP-PRESS-BOAT

8 x MAX

C6

KB1-ROW-STAGGER

8 x MAX

Tuesday
FUCK YOU MONDAY - DEAR. MONDAY. FUCK. YOU.

A

WS_FUCK YOU MONDAY INTRO & MOD

B

WS_FUCK YOU MONDAY WARM-UP

C1

KB2-CLEAN-HP_JERK

10, 8, 6, 4, 2

C2

KB2-SWING-ROW-LOW

20, 16, 12, 8, 2

C3

CARDIO

5 x 30

C4

DB2-PRESS-FLOOR

10, 8, 6, 4, 2

C5

DB2-ROW-BENT-OVER

20, 16, 12, 8, 4

C6

SB-SQUAT-ZERGER

10, 8, 6, 4, 2

C7

SB-GROUND-TO-SHOULDER

20, 16, 12, 8, 4

Wednesday
ICE(W04W3)

A

ICE(W04W3) INTRO & MOD

B1

KB1-JERK

B2

KB1-LUNGE-TACTICAL_RACK

B3

KB1-CLEAN-HANG

B4

KB-SUMO-DEAD-LIFT-HIGH-PULL

B5

KB1-ROW-STAGGER

B6

KB1-THRUSTER

B7

KB1-FIG8-CATCH

Wednesday
new test

A

WS_COOL SOCKS - INTRO & MOD

B

WS_COOL SOCKS WARM-UP

C1

BB-PRESS-BENCH

9, 9, 9, 6, 6, 6, 3, 3, 3

C2

DB2-DEAD-LIFT-ROMANIAN

6, 6, 6, 4, 4, 4, 2, 2, 2

C3

KB1-ROW-BENCH

6, 6, 6, 4, 4, 4, 2, 2, 2

C4

KB-SUMO-DEAD-LIFT-HIGH-PULL_SQUAT-GOBLET

6, 6, 6, 4, 4, 4, 2, 2, 2

Thursday
ICE(W04W4)

A

ICE(W04W4) INTRO & MOD

B1

KB-SQUAT-GOBLET

25, 20, 15, 10, 5

B2

BW-JUMP-SKI

5 x MAX

B3

KB-HALO

5 x MAX

B4

KB1-ROW-BALLISTIC

5 x MAX

B5

BW-SPLIT-SQUAT-JUMPS_ALT

5 x MAX

B6

KB1-CLEAN-HP

5 x MAX

Thursday
ISIS - CELESTIAL

A

WS_ISIS - INTRO & MOD

B

WS_ISIS WARM-UP

C1

BB-DEAD-LIFT-CON

15, 12, 9, 6, 3, 3, 3, 3

C2

DB2-SQUAT-RACK

15, 12, 9, 6, 3, 3, 3, 3

C3

BW-PUSH-UP

8 x MAX

C4

BW-SIT-UP-V

8 x MAX

C5

KB1-CROSS-BODY-CLEAN-HP

8 x MAX

C6

KB1-JERK

8 x MAX

C7

KB-SWINGS-ATTITUDE

8 x MAX

C8

KB-PRESS-FLOOR

8 x MAX

Friday
ICE(W04W5)

A

ICE(W04W5) INTRO & MOD

B1

KB1-SNATCH-HP_WINDMILL

10, 8, 6, 4, MAX

B2

KB-CURL-CANNON-BALL

10, 8, 6, 4, MAX

B3

KB1-LUNGE-TACTICAL_OH

10, 8, 6, 4, MAX

B4

KB-ROW-BENT-OVER-CANNONBALL

10, 8, 6, 4, MAX

B5

BW-ABB-WHEEL

10, 8, 6, 4, MAX

B6

KB-PRESS-FLOOR

10, 8, 6, 4, MAX

B7

KB-SWINGS-HIGH

10, 8, 6, 4, 2

B8

KB-SQUAT-GOBLET

10, 8, 6, 4, 2

Friday
CLUB 27 - AMY WINEHOUSE

A

WS_CLUB 27 - INTRO & MOD

B

WS_CLUB 27 WARM-UP

C1

BB-DEAD-LIFT-CON

36, 24, 12

C2

SB-GROUND-TO-CHEST_SQUAT-ZERGER

18, 12, 6

C3

DB2-PRESS-FLOOR

3 x MAX

C4

DB2-CURL-HAMMER

3 x MAX

C5

KB-SWINGS-RUSSIAN

3 x MAX

C6

BW-ABB-WHEEL

3 x MAX

C7

KB1-CLEAN-HP_ALT

3 x MAX

C8

BW-SPLIT-SQUAT-JUMPS_ALT

3 x MAX

Friday
WINSTON CHURCHILL - A STORM OVER CANNES

A

WS_WINSTON CHURCHILL INTRO & MOD

B

WS_WINSTON CHURCHILL WARM-UP

C1

BB-PRESS-OVERHEAD

15, 12, 9, 6, 3, 3

C2

KB1-ROW-STAGGER

6 x 2

C3

KB-SWINGS-ATTITUDE

6 x 4

C4

DB2-DEAD-LIFT-ROMANIAN

6 x 6

C5

BB-SQUAT-BACK-LOW

15, 12, 9, 6, 3, 3

C6

DB2-ROW-RENEGADE

6 x 2

C7

KB2-JERK

6 x 4

C8

KB1-SNATCH-HP

6 x 6

Friday
TEST

A

WS_MASTERS OF THE UNIVERSE - INTRO & MOD

B

WS_MASTERS OF THE UNIVERSE WARM-UP

C1

BW-JUMP-BOX

20, 18, 16, 14, 12, 10, 8, 6, 4, 2

C2

DB2-DEAD-LIFT-ROMANIAN

20, 18, 16, 14, 12, 10, 8, 6, 4, 2

C3

KB1-JERK

10 x 10

C4

KB1-ROW-STAGGER

10 x 10

C5

SB-GROUND-TO-CHEST

10 x 10

C6

SB-PRESS-FLOOR

10 x 10

Saturday
ICE(W04W6)

A

ICE(W04W6) INTRO & MOD

B1

KB1-CLEAN-HANG

B2

KB1-JERK

B3

KB1-SWING-ROW-LOW

B4

KB1-THRUSTER

B5

KB1-FIG8-CATCH

B6

KB1-ROW-STAGGER

B7

KB1-DEAD-LIFT-ONE-LEG

Saturday
HANDS IN PAINTINGS - ABRAHAM JANSSENS - THE ORIGIN OF CORNUCOPIA

A

WS_HANDS IN PAINTINGS INTRO & MOD

B

WS_HANDS IN PAINTINGS WARM-UP

C1

BB-SQUAT-BACK-HIGH

3, 3, 3, 3, 3, 2, 2, 2, 2, 2

C2

BB-SQUAT-BACK-HIGH

5 x 1

C3

DB2-ROW-RENEGADE

30, 20, 10

C4

KB2-SUMO-DEAD-LIFT

3 x 25

C5

KB2-SUMO-DEAD-LIFT-HIGH-PULL

3 x 20

C6

KB2-CLEAN-HP

3 x 15

C7

KB2-SQUAT-RACK

3 x 10

C8

KB2-JERK

3 x 5

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