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:
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
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
10 Banded Squats
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