Learning and Burning

Iron Farm

Coach
Brenden Fearn

Learning and burning is a 6 day a week program that gives you 3 days of programming that can be done with minimal equipment at home as well as 3 days of programming for in the gym.

This is designed to give newer athletes an opportunity to dip their toes into olympic lifting and strength programming without committing to a 5 day a week program.

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Scalable programming
Progressive programming for allowing people who are new to training or haven't been training in awhile to progress and develop strength and bullet proof movement patterns
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Minimal Equipment
As long as you have a few dumbbells and a sandbag, you can make sweet sweet gains on this program.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Why get a gross excel document sent to you every six weeks when you can live in style with train heroic.
Equipment
Required
Dumbbell // Kettlebell // Sandbag
Recommended
Barbell // Bumper Plates
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2022-6-27

A1

Contralateral Resisted Deadbug

3 x 30

A2

Supine Scapula Retractions

3 x 15

A3

Hip Airplane

3 x 5

B

Msc Sn + Dip Sn + OHS

3 x 9 @ 33.07 kg

C

Pull + Dip Snatch + Top Down Snatch

5 x 7

D1

Strict press

5 x 5

D2

Push Press

5 x 5

E1

Eccentric Pull Up

3 x 5

E2

Land Mine Anti Rotation

3 x 10

Tuesday
2022-6-28

A1

Contralateral Deadbug

3 x 30

A2

Lunge with Twist

3 x 10

A3

Goblet Squat Iso Hold

3 x 0:30

B1

Goblet Squat

3 x 12

B2

Front Carry Texas Split Squat

3 x 16

B3

Standing Calf Raise

3 x 20

C1

DB RDL

3 x 12

C2

Good Morning

3 x 20

D

Physioball Leg Curl

1 x 60

Wednesday
2022-6-29

A1

Dip Retractions

A2

Dumbbell Pullover

B1

Banded Forward Walk

3 x 10

B2

Banded Reverse Walk

3 x 10

B3

Banded Lateral Walk

3 x 5

C

Msc Clean + Dip Power Clean + Jerk

3 x 9 @ 33.07 kg

D

Pull + Dip Clean + Top Down Clean

5 x 7

E1

Zombie Squat

10, 8, 6

E2

Front Squat

5 x 6

F

Thursday
2022-6-30

A1

Scap Push-Up

3 x 15

A2

Pillar Plank to Press Up

3 x 10

A3

4-Way Dead Bug

3 x 0:30

B1

One-Arm DB Bench Press

3 x 12

B2

1-Arm DB Row

3 x 12

C1

1 Arm Kneeling Press

3 x 8

C2

Hammer Kickback

3 x 12

D

Hammer Curl

1 x 40

Friday
Learning and Burning - W1 D5

A1

Inch Worm Hands Only

2 x 10

A2

Z-Press

2 x 15

B1

Banded Forward Walk

3 x 10

B2

Banded Reverse Walk

3 x 10

B3

Cocky Walk

3 x 10

B4

Heel Walks

3 x 10

C1

DB Overhead Squat

1 x 15

C2

Active foot Split Squat

1 x 20

C3

Push-Up

1 x 10

D1

Get Up Sit Up

1 x 5

D2

Standing Teapot

1 x 10

D3

Jefferson Curl

1 x 6

E1

Elevated KB Knee Up Toe Up

3 x 10

E2

Seated Good Morning

3 x 15

Coach
coach-avatar Brenden Fearn

Iron Farm Head Coach

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Learning and Burning
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Learning and Burning
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Learning and Burning
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Learning and Burning