Austin Blake
Strength & Conditioning4 sessions per week
Must use App app to view and log training
Team Training
A
Assault Bike
2 x 45
B1
Lying Garhammer Raise
3 x 12
B2
Lunge Iso
3 x 30
B3
Banded Rotation
3 x 10
C
Plyo Lunge
3 x 8
D
Depth Jump into Broad Jump
1 x 10
E
Front Squat
10 x 3 @ 60 %
F
Front Foot Elevated Split Squat
3 x 6
G
Seated Leg Curl
20, 10, 10
H
Zercher RDL
3 x 8
A
Assault Bike
1 x 50
B1
Hanging Leg Raise
3 x 10
B2
Plyo Push-Up
3 x 8
B3
Seated Lateral Med Ball Slam
3 x 10 @ 6 lb
C
KB Rotational Swings
3 x 10
D
Barbell Bench Press
8 x 4 @ 65 %
E
Dips
4 x 8
F
Pull-Up
G
Staggered Stance 3 Point DB Row
5 x 6
H
Incline Bench DB Lateral Raise
2 x 15
I1
Rolling Tricep extensions
2 x 20
I2
DB Bicep Curls Seated on Bench
2 x 20
A
Assault Bike
1 x 50
B1
GHD Sit-Up
3 x 12
B2
Oscillating FFE Split Squat
3 x 15
B3
Half-Kneeling Med Ball Chop
3 x 8 @ 6 lb
C
Lateral Bound
3 x 6
D
Seated Box Jumps
4 x 5
E
Paused Deadlift
4 x 4 @ 64 %
F
Landmine Cossack Squat
3 x 10
G
Leg Extension
5 x 8
H
45 Degree Back Extensions
3 x 12
A
Assault Bike
1 x 8:00
B1
Med Ball Sit-Up and Throw
3 x 15 @ 6 lb
B2
Landmine Bar Twist
3 x 10
B3
Side Hip Lift on Bench
3 x 8
C
Med Ball Power Drop
3 x 10
D
High Incline Barbell Bench Press
4 x 5 @ 45 %
E
Pendlay Row
4 x 6
F
Feet Up Flat DB Press
3 x 10
G
Cobra Lat Pulldowns
3 x 12
H
Incline Side Lying DB Lateral Raise
2 x 15
I1
Incline DB Tricep Extensions
3 x 10
I2
DB Spider Curl
3 x 10
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