Sex & Zombies: Classic (Full Gym)
Sex & Zombies
Endurance, General Fitness, Strength & Conditioning, Tactical, Law Enforcement, First Responders, Custom Programming, Functional Fitness"Sex & Zombies" combines the physique training you want to look good naked with the tactical fitness you need to survive the zombie apocalypse! This program is heavily influenced by my work with military & special forces athletes and closely parallels my own week-to-week training. The goal is to be as strong, jacked, and athletic as possible while still having the time and energy to pursue another sport (like running)
I take a relatively high frequency & low volume approach, training each body part 3x/week. The program is written as 3 very challenging full body sessions but you can easily modify the program to 4,5,6 day options. Instructions on how to do so are included in my athlete guide.
A1
Copenhagen Plank Dip
2 x 10
A2
Hatfield Single Leg Calf Raise
2 x 10
A3
Lunge Jumps
10, 5, 5
B1
Dip
B2
Hang Snatch High Pull
C
Snatch Balance
1 x 3
D1
Back Squat
10, 5, 5
D2
Kroc Row
3 x 10
E1
Seated Leg Curl
2 x 10
E2
Landmine Hip Airplane
E3
JM Press
2 x 10
E4
Barbell Bicep Curl
Conditioning
F
To add a conditioning program, subscribe to the full training bundle! Please note that your conditioning program will not automatically appear on your calendar. First, make sure the program you want to follow is toggled ON. Then, click/tap the "plus" sign in the bottom right corner of your calendar and follow the prompts to "add program" and select a start date.
A1
Barbell Roll Outs
2 x 10
A2
Plate Loaded Neck Flexion
2 x 10
A3
Power Snatch
3 x 3
B
Behind The Neck Press
1 x 3
C1
Incline DB Bench Press
2 x 8
C2
Chin-Up
2 x 10
D1
Wall Posted Single Leg RDL
2 x 6
D2
Cable Cross Lateral Raise
2 x 10
E1
45deg hip extension
E2
Seated External Rotation
1 x 8
Conditioning
F
To add a conditioning program, subscribe to the full training bundle! Please note that your conditioning program will not automatically appear on your calendar. First, make sure the program you want to follow is toggled ON. Then, click/tap the "plus" sign in the bottom right corner of your calendar and follow the prompts to "add program" and select a start date.
A1
Pogo Jump
3 x 30
A2
3-step vertical jump
1 x 10
A3
Forearm Supported Wrist Curl
2 x 10
B
Machine Chest Press
2 x 6
C1
Hang Power Clean
3 x 3
C2
Alternating Sots Press
2 x 10
D1
Romanian Deadlift (RDL)
2 x 6
D2
Pull-Up
2 x 6
E1
Hack Sissy
2 x 10
E2
Side Lying Tricep Extension
2 x 10
E3
Preacher Hammer Curl
2 x 10
Conditioning
F
To add a conditioning program, subscribe to the full training bundle! Please note that your conditioning program will not automatically appear on your calendar. First, make sure the program you want to follow is toggled ON. Then, click/tap the "plus" sign in the bottom right corner of your calendar and follow the prompts to "add program" and select a start date.
Alec Blenis
As a lifelong athlete, I’ve competed in a very wide range of events, including ultra-marathons, OCR (Spartan Pro Team 2012-2014), CrossFit (Murph World Record), and more. My diverse experience has allowed me to coach a correspondingly wide variety of individuals, distilling my wealth of knowledge and practical experience into each and every one of my programs.
When you join a team you’re getting more than programming, you’re joining an online community.
Sex & Zombies: Classic (Full Gym)
Sex & Zombies: Classic (Full Gym)
Sex & Zombies: Classic (Full Gym)
