Ashman Strength System
Ashman Strength and Nutrition
Strength & Conditioning, Functional Training, Combat SportsAshman Strength System is my flagship program and the e-book that sold thousands of copies worldwide.
It is the one template I continually return to when I want to simplify my training and have fun with it.
The adaptability, the balance, and the targeted sessions ensure I am in and out of the gym in less than an hour, and the results show.
Now, you can use the NEW version of A.S.S. as this training shifts into longevity, overall fitness, injury prevention, adaptability, and versatility.
You can use this program three days or four days a week, and the explanation of how to do that will be included in every Sunday's programming notes.
Join along with me and enter the new phase of A.S.S.
A1
Physioball Leg Curl
2 x 15
A2
Monster Walks
B
Reverse Lunges
3 x 5
C
Air Squat
D
Wendler Row/Shrug Row
2 x 15
E
Battle Rope Alternating Waves
A1
Foam Roll Thoracic Spine
1 x 1:30
A2
Kneeling Thoracic Rotation
1 x 10
B
Seated DB Power Clean
2 x 12
C
Close Grip Bench Press
3, 2, MAX @ 75, 80, 82.5 %
D
Pull-Up
8 x 4
E
Rolling Tricep extensions
12, 12, MAX
F
Sandbag Zercher Carry
1 x 3:00
A1
Prone Scorpion
1 x 10
A2
Foam Roll Thoracic Spine
1 x 1:30
B1
Single Arm KB Press
3 x 6
B2
Single Arm Sled Row
C
Single Arm DB Bench Press
3 x 4
D
Band Tricep Pushdown
E
Rowing
A1
Couch Stretch (Hip Flexors)
1 x 1:00
A2
Dead Bug
1 x 15
B1
DB Deathmarch
3 x 10
B2
Single Arm Ring Row
3 x 6
C1
Standing Single Leg Calf Raise w/ DB
3 x 15
C2
V-Ups
2 x 0:45
D
Barbell Bicep Curl
1 x 2:00
E
Russian KB Swing
Time to do shit, join the team and get some work done.
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Rebecca Goldie
Love it!
Verified Athlete"I’m loving the programming so far! My biggest struggle the last few years was trying to do too much / too complicated and giving up. Knowing it’s 4 days a week, not spending hours at the gym has been great for me."
Chadwick Kratz
Whew!
Verified Athlete"Tired, but an awesome week overall. Excited for next!"
When you join a team you’re getting more than programming, you’re joining an online community.
Ashman Strength System
Ashman Strength System
Ashman Strength System
