Tucker Seay Coaching CSCS

Functional Fitness, Strength & Conditioning
Coach
Tucker Seay

LHTH: Live Humble, Train Hard is a program meant for those who like to train functional fitness or CrossFit. 

What's special about LHTH is that it follows powerlifting and field sport methodologies to best attack all facets of fitness. 

Each day you will receive the following sessions:

1) Weightlifting

2) Metcon

3) Energy System Training

4) Skills Training and Accessory

Each session targets a different facet of Functional Fitness Sports. 

Features
5 sessions per week
Must use App app to view and log training
Team Training
Features
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Access to your coaches
Access to myself will allow proper feedback to your lifts, performances, and any questions you may have.
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Train Heroic allows me to communicate with my community of athletes, meanwhile delivering quality programming right to your hands.
Equipment
Recommended
BarbellBumper PlatesResistance BandsDumbbell'sPull-Up RigGymnastics RingsWall Ball'sSled'sDistance for RunningWall for Inversion'sConcept 2 Machines (Ski/Bike/Row)Air Bike
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-06-06

A1

Bench Press

5 x 3 @ 55 %

A2

Back Squat

8, 8, 8, 4, 4, 4 @ 50, 62.5, 72.5, 75, 75, 75 %

B

Thruster

4 x 8

C

Ring Muscle Up

1 x 15:00

Sunday
2022-6-6

NASTY 50's

A

For Time 50 Single Arm Dumbbell Thrusters (50/35)(35/20) 50 Chest to Bar Pull-Ups (Pull-Ups) 50 Single Arm Devil's Press

B

Assault Bike

1 x 25:00

Sunday
2022-6-6

A1

Barbell Lunge

3 x 6

A2

KOT Split squat

3 x 12

B

Backward Sled Drag

3 x 1:00

Monday
2022-06-07

A1

Swimming

1 x 15:00

A2

Swimming

200, 200, 100, 100, 100, 100, 50, 50, 50, 50

A3

Swimming

1 x 15:00

Monday
2022-06-07

A1

Cook Hip Lift

3 x 0:45

A2

Bird Dog

3 x 20

A3

Sandbag Carry

3 x 1:00

B

Snatch

3, 2, 1, 3, 2, 1 @ 83, 85, 87, 85, 87, 89 %

C

Snatch Balance

3 x 3 @ 65 %

D

Snatch High Pull

4 x 3

E1

Deficit Snatch Pull

4 x 3 @ 90 %

E2

Seated Box Jump

4 x 3

Monday
2022-6-7

Circuit

A

EMOM x 40 Minutes 1) 5 DBall or Sand Bag to Shoulders (150/100)(100/70) 2) 250 M Run (200 M Run) 3) 15 Toes to Bar (10 Toes to Bar) 4) 10 Burpee Box Jump Over's (24/20) 5) Rest Score is Rounds Completed

Tuesday
2022-06-08

Circuit

A

1-3-6-9-12-15-18 Wall Walks Squat Cleans (185/125)(155/105) 10/7 Calorie Ski or Air Bike

B

Handstand Push-Up

10 x 9

Tuesday
2022-06-08

A

Deficit Deadlift

10 x 1 @ 45 %

B

Strict Press

8, 8, 8, 4, 4, 4 @ 50, 62.5, 72.5, 75, 75, 75 %

C

Landmine Stiff Leg Deadlift

4 x 8

Tuesday
2022-6-8

A

Rowing

3 x 1000

Thursday
2022-06-10

A1

copenhagen plank

3 x 0:30

A2

Back Extension

3 x 10

A3

Sled Drag

3 x 1:00

B

Clean

3, 2, 1, 3, 2, 1 @ 83, 85, 87, 85, 87, 89 %

C1

Hang Power Clean

3 x 3 @ 65 %

C2

Depth Jump

3 x 2

D

Block Clean Pull

4 x 3 @ 85 %

Thursday
2022-6-10

Conditioning

A

Andi

100 Hang Power Snatches (65/45 lb) 100 Push Presses (65/45 lb) 100 Sumo Deadlift High-Pulls (65/45 lb) 100 Front Squats (65/45 lb)

Circuit

B

3RDS 10 Toes to Bar (Knees to Chest) 25ft HSW 10 Chest to Bar (Pull-ups) 25ft HSW

Thursday
2022-6-10

A

Chinese Row

3 x 6

B1

Chest-to-bar pull-up

3 x 12

B2

DB Shrug

3 x 25

Friday
2022-6-11

A

Box Squat

10 x 2 @ 45 %

B

Deadlift

8, 8, 8, 4, 4, 4 @ 50, 62.5, 72.5, 75, 75, 75 %

C

Bench Press

4 x 8

Friday
2022-6-11

Circuit

A

10 RDS 250 M 1 Rope Climb 1 Clean and Jerk (205/135)

Circuit

B

2:00 On//1:00 Off x 6RDS 9 Cal Ski 9 Double KB Deadlifts (70/53) Max Burpees to a 6 Inch Target Your workout is finished when 65 Burpees are completed

Friday
2022-6-11

A1

Swimming

4 x 50

A2

Swimming

4 x 200

A3

Swimming

8 x 50

A4

Swimming

4 x 1:00

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LHTH
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LHTH
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LHTH
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