THOR Strength & Conditioning
Brodie Charles
Strength & Conditioning, Weightlifting, Power Sports , Powerlifting, Functional Training, BodybuildingBecome Strong. Become Jacked. Become Powerful. Become THOR.
THOR Strength and Conditioning program getting you lifting and looking better than ever. Combining strength and physique training to be stronger and look better than your opponents with the conditioning you need to withstand battle.
I've designed this program with my years of experience in my military service and as an S&C coach. This program also resembles closely to my own weekly training.
The program is a 5 day training split consisting of 4 x Strength & Conditioning and 1 x Aerobic/Mixed Modality Conditioning per week. There is also options if you cannot or don't want to perform the Olympic Weightlifting.
Monday = S&C/Oly Lifts | Tuesday = Aerobic/Mixed Modality Conditioning | Wednesday = Strength/Full Body | Thursday = REST | Friday = S&C/Oly Lifts | Saturday = Strength/Hypertrophy | Sunday = REST
So if you want to look and perform like a God, this program is for you.
Warm Up
A
WARM UP - 2min Cardio - 5 x Inchworms - 5.5 x Thoracic Rotations - 5.5 x 90/90 w Hip Extension - 20 x Pogo Jumps - 10 x Jump Squats
B
Power Clean OR Thruster
5 x 3
C
Back Squat
1 x 8
5 SETS FOR MAX REPS
D
90sec ON // 90sec REST x 5 Buy In: - 15/12cal Machine - 15 x Air Squats In remaining time; MAX Power Cleans @ 40/30kg SCALE OPTIONS Power Cleans; - Reduce weight - DB Power Cleans - American KB Swings Burpees; Up Downs (Burpee with no chest touch on the ground)
Accessories(OPTIONAL)
E
Weightlifting Accessories; EMOM x 5 Clean Pull OR 4 ROUNDS NOT FOR TIME: 25 x Banded Bicep Curls 25 x Banded Tricep Pushdown 10.10 x Side Plank Rows
A
Cardio
1 x 5:00
45min RUNNING CLOCK
B
45min RUNNING CLOCK MAX Cals on your cardio equipment of choice (Bike, Rower, Ski, Assault Bike) *Every 5min perform 30m Farmers Carry Use either KB, DB or Trap Bar Record your calories
Core
C
3 ROUNDS - 10.10 x Side Plank Hip Touches - 10 x Hollow Pullovers - 60sec Chinese Plank
Warm Up
A
WARM UP - 2min Cardio - 10 x Cuban Press - 10 x Yoga Push Up - 15 x Band Pull Apart - 10.10 x Adductor Rocks - 10 x Hamstring Squat - 5 x Burpee Tuck Jumps
B
Weighted Pull Ups
3 x 6
C
Strict Press
1 x 8
D1
T Bar Row
4 x 10
D2
Push Ups
4 x MAX
E1
Toes to Bar
4 x 15
E2
DB Walking Lunge
4 x 20
F
Calf Raise
3 x 20
REST
A
Enjoy a day off and recover. Go for a walk, get some sun and do some mobility. Be ready for another big couple of days training.
Warm Up
A
WARM UP - 2min Cardio - 20 x Shoulder Dislocates - 10.10 x WGS - 10 x Egg Roll + Hamstring - 10 x Pike Push Ups - 10 x Box Jumps
B
Snatch OR Deadlift
5 x 2
C
Barbell RDL
5 x 6
E5MOM
D
E5MOM x 4 ROUNDS - 6 x Burpee Pull Ups - 12 x Alt. DB Snatches - 18/15cal Assault Bike - 24 x Wall Balls SCALE OPTIONS Burpee Pull Ups; - Burpee To Target - Burpee DB Snatches; - Reduce weight - American KB Swing Wall Balls; - Air Squats *Pace yourself on the first round. Aim for consistency throughout this workout.
Accessories (OPTIONAL)
E
Weightlifting Accessories; Every 90sec x 3 - 3 Snatch Balance + 3 Overhead Squat THEN EMOM x 5 8 x Front Squats OR Goblet Squats OR 3 ROUNDS NOT FOR TIME: 15 x Band Face Pull 15 x DB Lateral Raise 20 x Feet Supported Russian Twist
Warm Up
A
WARM UP - 15 x Scap Pull Ups - 20 x Scorpion - 20sec x Cobra Stretch - 20 x Shoulder Taps - 5 x Plyo Push Ups - 5 x Plyo Pull Ups
12-9-6
B
12-9-6 x 3 ROUNDS - DB Bench Press - Chin Ups 1:1 REST *However long it takes you to complete a round; that is how long you rest for.
C1
DB Z-Press
3 x 8
C2
Kelso Shrug
3 x 12
D1
Incline Bicep Curl
3 x 12
D2
Cross Body Tricep Extension
3 x 15
E
Incline Garhammer Raise
3 x 10
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THOR Strength & Conditioning
THOR Strength & Conditioning
THOR Strength & Conditioning
