Red Lens Strength and Conditioning
Functional Fitness, General Fitness, Tactical, Law Enforcement, Tactical / Military, Personal Training, Functional Training5 sessions per week
Must use App app to view and log training
Team Training
A
Movement Drills
B
Acceleration Work
10, 10, 10, 10, 20, 20, 20, 30, 30
C
Max Velocity Work
D
C.O.D./Decel Work
A
Jump Variations
3, 2, 1, 3, 2, 1
B
Snatch
3, 2, 2, 1, 1, 1
C1
Back Squat
4 x 5
C2
Banded TKE
3 x 15
D
Strict Press
4 x 5
E
DB Walking Lunge
2 x 12
F1
Weighted LGA
4 x 20
F2
Toes to Bar
4 x 10
A
Movement Drills
B
Long Repeats
800, 800, 400, 400, 400, 400
Conditioning
C
Bike For Distance + Bodyweight
20:00-30:00 of Bike machine. At start/0:00 and top of every 5th minute complete 10-15 inverted rows and 15-20 pushups. Record max distance in meters.
A
Snatch Complex
6 x 1
B
Snatch High Pull
4 x 3
C
Push Press
4 x 5
D1
Deadlift
4 x 5
D2
Band Pull-Apart
3 x 20
E
Weighted Pull Ups
8, 6, MAX
F
Weighted Dips
8, 6, MAX
G1
Copenhagen Plank
2 x 20 @ 0 lb
G2
Star Plank
2 x 20
G3
DB Side Bend
2 x 15
A
Jump Variations
1, 1, 1, 2, 2, 3, 3
B
USAW Clean and Jerk
3, 2, 2, 1, 1, 1
C
Front Squat
4 x 5
D
Bench Press
4 x 5
E
Barbell Reverse Lunge
12, 10
F
Pendlay Row
4 x 5
G1
GHD Hip Extension
3 x 10
G2
Ab Wheel
3 x 15
H1
DB Bicep Curls
2 x 12
H2
Skull Crusher
2 x 12
When you join a team you’re getting more than programming, you’re joining an online community.
Red Lens Main Track
Red Lens Main Track
Red Lens Main Track
