MonstRe: Beastly Lifts!: Training by Rea Davis in TrainHeroic

MonstRe: Beastly Lifts!

MonstRe

Powerlifting, Olympic Lifting, Strength & Conditioning
Coach
Rea Davis

Right now, my HQ is a home-based gym that includes basic equipment like a squat rack, pull up station, a couple dumbbell sizes, barbell and plates. There is space to run for conditioning, as well as a Concept2 rower and stationary bike for when mono-structural conditioning needs to be low-impact. Every session comes with the adequate mobility warm-up and cool-down needed to maintain joint stability and prevent injuries. This is a 6-day a week plan with mild metabolic activity on rest days, but the schedule can be set accordingly by users to either incorporate another rest day or two in the week. Compound movements and multiple muscle group isolation work are every day. This program is designed for the individual who either has full access to a gym or who has a relatively decent collection of equipment at home, someone who wants to use a barbell six days a week. Throughout one's membership they can expect to complete various strength cycles, whether they be hypertrophy or lower rep strength training. The bulk of the training focuses on practicing the major lifts, improving movement patterns, and increasing strength alongside technique.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
BARBELL 15/20kg // Bumper plates // Squat rack // Bench // Box or platform for jumps // Pull up bar // TRX or Olympic Rings // Dumbbells (15-45 lb, medium weight) // Space to run, row, or cycle // Kettle bell // Mobility Bands, 1 med, 1 thin // Foam roller / lacross balls / tennis ball
Recommended
Wall ball / slam ball / sand bags // Weight vest
sample week banner image
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
FrontSquats Volume!

Circuit

A

2 Rounds performed without stopping: 30 seconds ice skaters 30 seconds karaoke (or grapevine) side to side drill 100 m run

Circuit

B

2 rounds: 5 Band Shoulder face pull to press each side, move slow 10 PVC Pipe pass through Hanging Scapular Rotation from Pull-up bar, 3 times both directions

C

Hollow Hold

0:10, 0:20, 0:30

D

Front Squat

10, 10, 8, 8, 6, 6, 4, 4, 2, 2 @ 60, 60, 70, 70, 75, 75, 80, 80, 8, 8 %

E

Front Squat

1 x MAX @ 50 %

Conditioning

F

Trap/Rhom Accessory

4 Rounds 10 Upright Kettlebell Row (40-60lb) 10 DB Shrugs (35-50) be sure to pull shoulders back and not just up 10 Ring rows, keep body line straight, do not bow or bend, 4 second negative slow release

Circuit

G

3 Rounds Strict Pull ups, (choose reps that you can do unbroken, even if it's singles or less than 3) Bent over rear delt flies 10-12 (light weight, no SWINGING, 10-25 lb) Overhead DB tricep extension 12-15 reps, double-hand grip (35-50 lb)

H

Cardio

1 x 20:00

Circuit

I

POST-WORKOUT MOBILITY Baby sumo squat 1 min Lizard lunge elbows down 30 second each side Low lunge back knee down and bent, grab with opposite hand, twisted monkey 30 second each side Pidgeon 1 min each side A-frame/downward dog sway shoulders side to side, shoulder rolls in position 40 seconds Front rack stretch, prayer position on bench or box, hands together, keep elbows from moving out laterally 1 min Standing Band Internal Rotation Hold 15-20 seconds a side

Monday
Snatch Me If You Can

A

Rowing

1 x 800

B

Thoracic Extension on Foam Roller

3 x 0:45

C

Overhead Squat w/ PVC

2 x 20

D

Tall Snatch

3, 3, 3, 3, 3, 3, 1, 1, 1 @ 50, 50, 50, 60, 60, 60, 75, 75, 75 %

E

Hang Snatch

3, 3, 3, 1, 1, 1, 1, 1, 1 @ 90, 90, 90, 95, 95, 95, 100, 100, 100 %

Conditioning

F

Thrust/T2B

Descending Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Thrusters (75-95lb) Toes to bar, can kip

G

1600 M Run

H1

Banded Posterior Hip Mobilization

2 x 1:00

H2

Lying Knee to Knee Stretch (Hip Internal Rotation)

For Completion

Tuesday
2021-10-6

A

Rowing

2 x 500

B

PT- Shoulder Internal Rotation w/Band

For Completion

C1

Bench Press

10 x 5

C2

Rhomboid Row on Bench

10 x 8

D

Skull Crushers

5 x 12

E

Cardio

1 x 25:00

Circuit

F

Post Workout Chest Opening - Door jam pec stretch arm bent at 90 degrees - Banded chest stretch, hang exercise band from pull up bar, place wrist in loop, turn completely away from pull up bar as able, so arm is pulled back and up - Scapular push ups 2x10, work up to sets of 10 if needed -Thoracic opening on wallball or exercise ball, hands behind head, elbows pull back to retract scapula

Wednesday
Dursdayy

Prep

A

800m Run

Perform 1 800m Run.

B

Walking Lunges

1 x 50

Prep

C

Posterior Activation Circuit

3 Rounds 10 Barbell Good mornings 15 Bridge press (can use band to keep knee tracking over toes) 20 T-Stand Jumps (10 each leg)

D

Deadlift

10 x 3 @ 80 %

Circuit

E

8 Minute EMOM Strict Hand Stand Pushup These are NOT kipping, aim for STRICT UNBROKEN SETS 3-5 reps if needed ***if ab mat is used to protect top of head, at least have 15-25 lb plates on either side, plz&thx***

Circuit

F

5 Rounds: 8-10 Dumbell Rows Each arm (30-60lbs) 25 Slow control AB Mat Sit-ups [or 13 Full GHD Sit Ups(depending on equipment availability)]

G

Thoracic Extension on Foam Roller

3 x 0:30

H

Pigeon Stretch

For Completion

Thursday
2021-10-8

Prep

A

500m Row

Perform 500m Row.

Circuit

B

Warm-Up Mobilty Low lunge 30 sec each side, elbow to floor Low Lunge twist, 15 second both direction Side to side ninja lunge 3 transitions to each side Baby squat Duck walk A-frame push up x5 Down dog press

C

Shoulder extension, external rotation

For Completion

Circuit

D

PVC to Empty Barbell C&J Prep Practice all three pulls x5 in progression with both PVC and Barbell: -Clean Dead lift to above knee -Above the Knee to Hip Extension&Shrug -Pull Under / Turnover to Front Squat Then high chest barbell turnovers 2x5 to warm up wrist

E

Hang Clean + Clean + Jerk

1, 1, 1, 1, 1, 2

F

Power Clean Shrug

3 x 5 @ 65 %

Conditioning

G

Ketchup

3 Rounds for Time 15 Pull ups 50m 1-arm Farmers Carry w/ Barbell (35-65 lbs) switch arms halfway 25 m/arm 50m front rack walking lunges w/ same barbell (35-65 lbs) 200m run RX+ add weight vest 10-20 lbs :)

Conditioning

H

Broad Jump

50 m broad jump Extra challenge use PVC pipe overhead in snatch grip Competition training: use empty barbell Goal is completion with clean form, even landings on both legs Do NOT redline and completely gas yourself

I

Banded Posterior Hip Mobilization

Recovery

J

Basic Posterior Cool Down

Pigeon 1 min both sides Bird dog x10 each side Dead bug x10 each side Bridge press hold 1 min Foam roll thoracic extension hold 1 minute

Friday
2021-10-9

Circuit

A

Baby squat Lunge x10 each leg Thoracic extension on a medball or foam roller Supine twist + knee to chest Bar hang shoulder circles x5 each direction

B

Cardio

Recovery

C

Basic Posterior Cool Down

Pigeon 1 min both sides Bird dog x10 each side Dead bug x10 each side Bridge press hold 1 min Foam roll thoracic extension hold 1 minute

Saturday
RestDAY
Coach
coach-avatar Rea Davis

My coaching style is simple: practice the main lifts frequently, vary volume and intensity occasionally, and stay consistent! I'm a big believer in using all sports or athletic domains to pull inspiration from to train power and conditioning to the highest level possible. Mostly, I hope anyone interested in this program finds they simply feel better while following the training plan!

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WHY BEASTLY?

Train at your best...and your worst. You're not training alone, and your interaction is what makes Beastly Lifts! work for you. No more searching for a one-size-fits-all workout that doesn't care if you did it well or not. Track your progress and challenge

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FAQs
Who is this team designed for?
This team and program are designed for individuals who want to improve their form on the major lifts and increase overall strength, and are looking for an interactive process to achieving this. We don't seek to re-invent strength training but we aim to offer a balanced formula and exclusive support.
What if I don't have all the equipment listed in the daily workout?
Modify everything! You can look ahead at the week's program and contact the coach for suggestions for any day you don't have the equipment available or have any other concern regarding form or ability. You and the coach will work together to find a solution that still fulfills the basic concept.
What do I do on days in which I don't have time to workout?
On the TrainHeroic app you can look ahead at the week's programming to see the approximate lengths of each workout. If you know you have a busy day coming up, the app allows you to swap out workouts throughout the week. You can even add in more rest days, as most days training covers the whole body.
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When you join a team you’re getting more than programming, you’re joining an online community.

MonstRe: Beastly Lifts!
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MonstRe: Beastly Lifts!
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MonstRe: Beastly Lifts!
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MonstRe: Beastly Lifts!