Strength Focus | Block 1

Description

This is a three-week training block that includes four days of strength training, and one recovery/interval day. This is a program that can be done as a stand-alone, or added to a daily conditioning piece.

 

This program is performed best if you have access to 1 or more resistance bands, one or more pairs of dumbbells, and one or more pairs of kettlebells.

 

Example Day of Training below:

A) Metabolic/Strength:

5 Rounds

5 x Strict Press
5 x Double Kettlebell Swings
5 x Double Kettlebell Snatches
30 second Farmers Hold

*Rest 60 Seconds between efforts

After 5th set, rest 2 Minutes and then perform
the following:

200 Banded Pull Aparts or 90 Reverse Flys

*Shoot for sets of 30-50 reps on banded
tension, or sets of 30s on the flys

B) 3 x Max Banded or Weighted PushUps

*Rest 90 seconds between efforts

C) 3 x 10 KB Pendlay Row

D) For Quality

3 Rounds
10 Banded Squats
12 V-Ups