As the name implies...
This is a MONSTER of a program.
Train alongside Nathan Barna as he shares his program for anyone that dares to join him. We're going to training to be the best Weightlifter, Powerlifter, AND Strongman. Nathan draws on his years of experience and study to create a program that will manifest the ultimate strength athlete.
WARNING: This training is for experienced athletes only that are ready and willing to die for what they love. We are going to battle with ourselves, and you will not come back the same person that you left as. The program will push you to the edges of yourself so you can find out who you really are. This is as much of a spiritual journey as it is a physical one.
We will be preparing for major competitions in all three sports, which means that you must be ready physically and mentally to compete up to six times per year.
Prep
A
General Warm Up
WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds
B
No Hook No Feet Snatch
5 x 2 @ 65 %
C
Tempo Power Clean
4 x 3 @ 60 %
D
Front Squat + Jerk
4 x 1 @ 75 %
E
Strict Press
3 x 5 @ MAX, 90, 90 %
A
Snatch From Blocks @ Knee
2, 2, 2, 1, 1, 1, 1, 1 @ 80, 80, 80, 85, 85, 85, 90, 90 %
B
Front Squat
5 x 3 @ 75 %
C
Snatch Pull
3 x 2 @ 100 %
D1
Multi-Directional Lunges
3 x 2
D2
Bent Over Rear Delt Fly
3 x 8
Prep
A
General Warm Up
WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds
B
Clean from Blocks at Knee
2, 2, 2, 1, 1, 1, 1, 1 @ 80, 80, 80, 85, 85, 85, 90, 90 %
C
Behind The Neck Power Jerk
3, 3, 3, 2, 2, 2 @ 75, 75, 75, 80, 80, 80 %
D
Buffalo Bar Bench
1, 3, 3, 3, 3, 3 @ MAX, 80, 80, 80, 80, 80 %
E
Close Grip Floor Press
3 x 5 @ MAX, 90, 90 %
F1
Incline DB Bench Press
3 x 8
F2
Seated Cable Row
3 x 8
Prep
A
General Warm Up
WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds
B
Tempo Power Snatch
4 x 3 @ 60 %
C
Clean From Hip + 2 Jerks
4 x 1 @ 75 %
D
Push Press
4 x 3 @ 75 %
A
Snatch
7 x 1 @ 80, 80, 80, 80, 85, 85, 85 %
B
Clean & Jerk
7 x 1 @ 80, 80, 80, 80, 85, 85, 85 %
C
High Bar Back Squat
1, 2, 2, 2, 2 @ MAX, 80, 80, 80, 80 %
D
2" Deficit Conventional Deadlift
1, 2, 2, 2, 2 @ MAX, 80, 80, 80, 80 %
Prep
A
General Warm Up
WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds
B
Power Clean
1 x 2 @ MAX %
C
Log Power Jerk
5 x 3 @ 75 %
D
Front Squat
4 x 2 @ 70 %
E
Axle Bar Strict Press
3 x 8 @ MAX, 90, 90 %
F
Clean Pull
3 x 2 @ 100 %
G1
Suitcase Carry
3 x 40
G2
Pull-Up
3 x 8
Prep
A
General Warm Up
WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds
B
Snatch Balance
1 x 1 @ MAX kg
C
Bench Press
3, 1, 3, 1, 3, 1 @ 80, 85, 80, 85, 80, 85 %
D
Front Squat
3 x 1 @ 85 %
A
Snatch
1 x 1 @ MAX kg
B
Clean & Jerk
1 x 1 @ MAX kg
C
Sumo Deadlift
3, 1, 3, 1, 3, 1 @ 80, 85, 80, 85, 80, 85 %
Prep
A
General Warm Up
WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds
B
Power Snatch
1 x 2 @ MAX kg
C
Jerk
1 x 1 @ MAX kg
D
Low Bar Back Squat
3, 1, 3, 1, 3, 1 @ 80, 85, 80, 85, 80, 85 %
E
Safety Bar Good Morning
3 x 5 @ MAX, 90, 90 %
F1
Close Grip Bench Press
3 x 8
F2
Bent Over DB Row
3 x 8
G1
Seated Arnold Press
3 x 8
G2
DB Bicep Curls
3 x 8
Nathan Barna is a C.H.E.K Practitioner, Full-Time Athlete, and Strength Coach. He specializes in coaching and rehabilitating high performance strength athletes in Olympic Weightlifting, Powerlifting, Strongman, and CrossFit. He has found success using a holistic approach to help athletes reach their full potential by optimizing their health - physically, mentally, emotionally, and spiritually.
Being a part of this team isn't for everyone. It's going to require you to push yourself in more ways that you possibly ever have. But if you feel called to this journey this is your chance to take part in something that may very well transform you and cha
Start My 7-Day Free TrialWhen you join a team you’re getting more than programming, you’re joining an online community.