Tucker Seay Coaching CSCS
Functional Fitness, Strength & ConditioningLHTH: 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.
Features5 sessions per week
Must use App app to view and log training
Team Training
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
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
A1
Barbell Lunge
3 x 6
A2
KOT Split squat
3 x 12
B
Backward Sled Drag
3 x 1:00
A1
Swimming
1 x 15:00
A2
Swimming
200, 200, 100, 100, 100, 100, 50, 50, 50, 50
A3
Swimming
1 x 15:00
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
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
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
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
A
Rowing
3 x 1000
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 %
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
A
Chinese Row
3 x 6
B1
Chest-to-bar pull-up
3 x 12
B2
DB Shrug
3 x 25
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
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
A1
Swimming
4 x 50
A2
Swimming
4 x 200
A3
Swimming
8 x 50
A4
Swimming
4 x 1:00
When you join a team you’re getting more than programming, you’re joining an online community.
LHTH
LHTH
LHTH
