Tucker Seay Coaching CSCS
Functional Fitness, Strength & Conditioning, General Fitness, PowerliftingFeatures
6 sessions per week
Must use App app to view and log training
Team Training
A1
Treadmill Work
1 x 5:00
A2
Air Squat
3 x 15
A3
copenhagen plank
3 x 0:20
A4
DB Good Morning
3 x 15
B
Back Squat
8, 6, 4, 2, 1, 1, 1, 1 @ 50, 62.5, 72.5, 80, 85, 85, 85, 85 %
C
Romanian Deadlift
5 x 6
D
West Side Sled Drag
4 x 50
E
Chinese Row
4 x 12
F
Hip Thrust
1 x 100
A
Assault Bike
1 x 16:00
A1
Backward Sled Drag
1 x 200 @ 25 lb
A2
Anti-Core Rot. Band Dead Bug
4 x 12
A3
Bird Dog
4 x 20
A4
Dead Hang
3 x 0:20
B
Ring Muscle Up
3 x MAX
C
Handstand Walk
3 x MAX
Circuit
D
EMOM for 40 Minutes 1) 4-6x 15ft Sled Push (45 +25/ 25 + 15) 2) 50 M KB Farmers Carry 3) 10 Russian Kettle Bell Swings 4) 2-4x Sled Tricep Extensions 5) Rest
A1
Dead Bug
3 x 20
A2
Treadmill Work
1 x 5:00
A3
Mcgill Side Plank Rotations
3 x 10
A4
DB Bench Press
3 x 15
A5
DB Row
3 x 15
B
Shoulder Press
8, 6, 4, 2, 1, 1, 1, 1 @ 50, 62.5, 72.5, 80, 85, 85, 85, 85 %
C
Floor Press
5 x 6
D
Pull-Up
E1
Incline Cuban Press
4 x 10
E2
Skull Crushers
4 x 10
F
Split Stance Overhead Tricep Extension
1 x 100
A
C2 Bike
1 x 35:00
B
Pigeon Stretch
3 x 1:00
C
T-Spine 5
3 x 5
D
Hip Airplane
3 x 5
E
Bretzel
3 x 0:30
A1
Inchworm
3 x 6
A2
DB Windmill
3 x 5
A3
Treadmill Work
1 x 5:00
A4
Barbell Lunge
3 x 16
B
Box Squat
8 x 3 @ 60 %
C
Seated Box Jump
8 x 3
D
DB Lateral Step-Up
1 x 100
E
Band Hamstring Curls
1 x 100
A
Rowing
1000, 1000, 500, 500, 500, 500
A1
Shoulder Taps
3 x 10
A2
Treadmill Work
1 x 5:00
A3
T-Spine Reach
3 x 3
A4
Push-Up
3 x 8
A5
DB Bench Press
3 x 10
B
Barbell Bench Press
3, 3, 3, 3, 3, 3, 3, 3, 6, 6 @ 40 %
C
Incline DB Skull Crushers
4 x 15
D
Plate Load High Row
4 x 15
E
T-Bar Row
4 x 15
F
DB Bicep Curls
3 x 10
Circuit
A
For Time 21 KB Deadlifts (70/53) 18 Toes to Bar 21 Bar Facing Burpees 800 M Run 21 Bar Facing Burpees 18 Toes to Bar 21 KB Deadlifts (70/53)
When you join a team you’re getting more than programming, you’re joining an online community.
LHTH
LHTH
LHTH
