DEUCE Gym
Strength & ConditioningStrength 202
This course is the next evolution for anyone who is well versed in the basic language of programming and understand movement mechanics for major lifts. Programming is designed around different expressions of strength. The program is set to go for 8-12 week cycles of different emphasis. There will be quarterly meets to both test progress and keep training engaging. Depending on the emphasis there will be essentially 4-5 training days. Training days are composed of major lifts paired with accessory movements. Accessory movements are done in the TPS format.Â
Features5 sessions per week
Must use App app to view and log training
Team Training
A1
Strength 202 Barbell Warm Up
3 x 10
A2
Hamstring Walks
3 x 20
B
Lateral Box Jump
5 x 2
C
Back Squat
5 x 3
Circuit
D
AMRAP 10 25 ghd back ext 5 barbell goodmornings
E
Banded Hamstring Curl
1 x 150
A1
Banded Shoulder Series*
3 x 15
A2
Hollow Rock
3 x 30
B1
Pull Ups
3 x 15
B2
DB Rear Flyes
3 x 15
C
Incline Bench Press
5 x 3
Circuit
D
AMRAP 10 5 pendlay row 10 db rollbacks
E
Inverted Row
1 x 100
A1
Shin Box Step Throughs
3 x 5
A2
L-Sit
3 x 0:30
B
Seated Box Jump
5 x 3
C
Sumo Deadlift
5 x 3
Circuit
D
AMRAP 10 10 bar dips 10 front rack reverse lunges
E
Reverse Hypers
1 x 100
A1
KB Halo Series
3 x 10
A2
Banded Tucked Shoulder Openers
3 x 25
B1
Chin-Up
3 x 15
B2
Powell raise
3 x 15
C
Bench Press
5 x 3
Circuit
D
AMRAP 10 1 heavy rope pull 5 strict press
E
Band Pull-Apart
1 x 100
A1
Strength 202 Barbell Warm Up
3 x 10
A2
Frog Pumps
3 x 15
B
Banded Jumps
C
Back Squat
3 x 3
Circuit
D
AMRAP 10 10 ghr 10 db deadlifts
E
Banded Hamstring Curl
1 x 200
When you join a team you’re getting more than programming, you’re joining an online community.
Strength 202
Strength 202
Strength 202
