Valhalla Performance

Tactical / Military, General Fitness
Coach
Christopher Powell

Welcome to team Odin! This program was designed to be a simple, effective, and fun program that is perfect for anyone with a busy schedule. This conjugate style training aims to enhance strength, power, body composition, and GPP all in one easy program that you can complete in 1 hour or less per session. I came up with the idea for this training after the birth of my son, I needed a better way to get quality training session in a short amount of time. Hence the name, why not create a strong powerful physique with the program named after the Allfather himself. No frills or gimmicks just hard work and proven training methods. Join us and see for yourself!

Features
5 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Required-Bar // Bench // Rack // KB/DB // Bands //  Recommended-Sleds // GHR // Cable // Sandbags
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Lower Body

Prep

A

Odin Warm Up Series #1

Bear Crawl Series- ISO Hold x15sec, Shoulder Tap x6ea, Crawl FWD/BWD x6ea Hip Series- Straight Leg Raise, Side Lying Adduction/Abduction, Glute Bridge x20ea Perform 1-2 sets of these exercises goal is to be finished in under 5min **If available I like to do 2x25 light reverse hypers before training as well**

B

Front Squat

4 x 6 @ MAX, 60, 60, 60 %

C

Snatch Grip RDL

4 x 6

D

2 DB RFE Split Squat

4 x 6

E

Banded Hamstring Curls(Seated))

3 x 25

Tuesday
Upper Body

Prep

A

Odin Warm Up Series #2

Mcgill Series- Side Plank Rotations x30sec each side rotate every 10sec, Bird Dog ISO x30sec each side Prone Shoulder Series- Prone YTA with 2.5-5# plate x10ea Perform 1-2 sets of these exercises goal is to be finished in under 5min

B

Close Grip Bench Press

4 x 6 @ MAX, 60, 60, 60 %

C

1-Arm DB Row

4 x 8

D1

DB Overhead Tricep Extension

4 x 15

D2

Band Overhead Tricep Extension

4 x 15

E1

Low Band Face Pull

3 x 25

E2

Zottman Curls

3 x 10

Wednesday
2022-06-29

Conditioning

A

DB/KB Carry Circuit

Farmers Carry x20yds Suitcase Carry x20yds each arm Waiters Walk x20yds each arm Repeat the series above for 12 min straight rest as little as possible, Choose a weight that is light-moderate.

B

Sled Drag

1 x 14:00

Thursday
Lower Body

Prep

A

Odin Warm Up Series #1

Bear Crawl Series- ISO Hold x15sec, Shoulder Tap x6ea, Crawl FWD/BWD x6ea Hip Series- Straight Leg Raise, Side Lying Adduction/Abduction, Glute Bridge x20ea Perform 1-3 sets of these exercises goal is to be finished in under 5min **If available I like to do 2x25 light reverse hypers before training as well**

B

Seated Box Jump

3 x 3

C

Dynamic Deadlift

5 x 1 @ 67.5, 67.5, 72.5, 72.5, 77.5 %

D

Back Squat

5 x 5 @ 50 %

E

GHR

5 x 6

F1

Sled Push

2 x 50

F2

Backward Sled Drag

2 x 50

Friday
Upper Body Hypertrophy

Prep

A

Odin Warm Up Series #2

Mcgill Series- Side Plank Rotations x30sec each side rotate every 10sec, Bird Dog ISO x30sec each side Prone Shoulder Series- Prone YTA with 2.5-5# plate x10ea Perform 1-2 sets of these exercises goal is to be finished in under 5min

B1

DB Push Press

4 x 6 @ 50 %

B2

Med Ball Slam

4 x 4

C1

DB Bench Press

4 x 12

C2

Barbell Row

4 x 12

D1

DB Reverse Fly

4 x 10

D2

DB Lateral Raise

4 x 10

D3

DB Front Raise

4 x 10

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