Strength and Conditioning
Week 1
DAY 1
STRENGTH SETS X REPS @ INTENSITY REST TEMPO FITNESS RECOVERY 1A) BACK SQUAT 3 X 7 @ 77.5% OR 9 – 10RM 2 MIN 30X0 5 X 1 MIN ROUNDS
7 BURPEES
MAX CAL AIRDYNE
REST 1 MINFULL BODY STRETCH 2A) BENCH PRESS 3 X 7 @ 77.5% OR or 10RM 30X0 2B) SUPINATED BENT OVER ROW 3 X 7 @ 77.5% OR 10RM 60 – 90SEC 30X0 5 MIN ICE BATH 3A) BULGARIAN SPLIT SQUAT 4 X 9 @ 83.5% OR 10-11RM 30X0 3B) DEADBUGS 4 X 6 – 10EA SIDE 60 – 90 SEC 30X0 DAY 2
STRENGTH SETS X REPS @ INTENSITY REST TEMPO FITNESS RECOVERY 1A) CONVENTIONAL DEADLIFT 3 X 7 @ 77.5% OR 10RM 2 MIN 31X1 10 ROUNDS
30 SEC MAX CALORIE ROW
30 SEC RESTFULL BODY STRETCH 2A) SHOULDER PRESS 3 X 7 @ 77.5% OR or 10RM 30X0 2B) STRICT PULL-UP 3 X 7 @ 77.5% OR 10RM 60 – 90 SEC 3A) DUMBBELL STEP-UP 3 X 8EA LEG @ 72.5% – 75% OR 10-11RM 30X0 5 MIN ICE BATH 3B) GLUTE BRIDGE 3 X 8 @ 72.5% – 75% OR 10-11RM 60 – 90 SEC 31X1 Week 2
DAY 1
STRENGTH SETS X REPS @ INTENSITY REST TEMPO FITNESS RECOVERY 1A) BACK SQUAT 3 X 6 @ 80% OR 8RM 2 MIN 30X0 5 X 2 MIN ROUNDS
200M RUN
MAX DB THRUSTERS IN REMAINING TIME
REST 1 MINFULL BODY STRETCH 2A) BENCH PRESS 3 X 6 @ 80% OR 8RM 30X0 2B) SUPINATED BENT OVER ROW 3 X 6 @ 80% OR 8RM 60 – 90SEC 30X0 5 MIN ICE BATH 3A) BULGARIAN SPLIT SQUAT 3 X 8EA LEG @ 72.5% – 75% OR 10-11RM 30X0 3B) DEADBUGS 3 X 6 – 10EA SIDE 60 – 90 SEC 30X0 DAY 2
STRENGTH SETS X REPS @ INTENSITY REST TEMPO FITNESS RECOVERY 1A) CONVENTIONAL DEADLIFT 3 X 6 @ 80% OR 8RM 2 MIN 31X1 7 ROUNDS
9 CAL AIRDYNE
7 WALL BALLS
5 BURPEES
REST 30 SECFULL BODY STRETCH 2A) SHOULDER PRESS 3 X 6 @ 80% OR 8RM 30X0 2B) STRICT PULL-UP 3 X 6 @ 80% OR 8RM 60 – 90 SEC 3A) DUMBBELL STEP-UP 3 X 8EA LEG @ 72.5% – 75% OR 10-11RM 30X0 5 MIN ICE BATH 3B) GLUTE BRIDGE 3 X 8 @ 72.5% – 75% OR 10-11RM 60 – 90 SEC 31X1 Week 3
DAY 1
STRENGTH SETS X REPS @ INTENSITY REST TEMPO FITNESS RECOVERY 1A) BACK SQUAT 4 X 5 @ 83.5% OR 7RM 2 MIN 30X0 5 X 90 SEC ROUNDS
12 CAL ROW
6 BURPEES
MAX CAL AIRDYNE
REST 90 SEC
FULL BODY STRETCH 2A) BENCH PRESS 4 X 5 @ 83.5% OR 7RM 30X0 2B) SUPINATED BENT OVER ROW 4 X 5 @ 83.5% OR 7RM 60 – 90SEC 30X0 5 MIN ICE BATH 3A) BULGARIAN SPLIT SQUAT 3 X 8EA LEG @ 72.5% – 75% OR 10-11RM 30X0 3B) DEADBUGS 3 X 6 – 10EA SIDE 60 – 90 SEC 30X0 DAY 2
STRENGTH SETS X REPS @ INTENSITY REST TEMPO FITNESS RECOVERY 1A) CONVENTIONAL DEADLIFT 4 X 5 @ 83.5% OR 7RM 2 MIN 31X1 3 X 3 MIN AMRAPS
8 KB SWING
8 KB REVERSE LUNGES
8 PUSH-UPS
REST 1 MINFULL BODY STRETCH 2A) SHOULDER PRESS 4 X 5 @ 83.5% OR 7RM 30X0 2B) STRICT PULL-UP 4 X 5 @ 83.5% OR 7RM 60 – 90 SEC 3A) DUMBBELL STEP-UP 4 X 9EA LEG @ 72.5% – 75% OR 10-11RM 30X0 5 MIN ICE BATH 3B) GLUTE BRIDGE 4 X 9 @ 72.5% – 75% OR 10-11RM 60 – 90 SEC 31X1 Week 4
DAY 1
STRENGTH SETS X REPS @ INTENSITY REST TEMPO FITNESS RECOVERY 1A) BACK SQUAT 4 X 4 @ 87% OR 5-6RM 2 MIN 30X0 4 ROUNDS
45 SEC MAX CAL AIRDYNE
45 SEC MAX KB LUNGES
REST 1 MINFULL BODY STRETCH 2A) BENCH PRESS 4 X 4 @ 87% OR 5-6RM 30X0 2B) SUPINATED BENT OVER ROW 4 X 4 @ 87% OR 5-6RM 60 – 90SEC 30X0 5 MIN ICE BATH 3A) BULGARIAN SPLIT SQUAT 4 X 9EA LEG @ 72.5% – 75% OR 10-11RM 30X0 3B) DEADBUGS 4 X 6 – 10EA SIDE 60 – 90 SEC 30X0 DAY 2
STRENGTH SETS X REPS @ INTENSITY REST TEMPO FITNESS RECOVERY 1A) CONVENTIONAL DEADLIFT 4 X 4 @ 87% OR 5-6RM 2 MIN 31X1 5 ROUNDS
40 SEC MAX CAL ROW
20 SEC REST
40 SEC MAX BURPEES
20 SEC RESTFULL BODY STRETCH 2A) SHOULDER PRESS 4 X 4 @ 87% OR 5-6RM 30X0 2B) STRICT PULL-UP 4 X 4 @ 87% OR 5-6RM 60 – 90 SEC 3A) DUMBBELL STEP-UP 4 X 9EA LEG @ 72.5% – 75% OR 10-11RM 30X0 5 MIN ICE BATH 3B) GLUTE BRIDGE 4 X 9 @ 72.5% – 75% OR 10-11RM 60 – 90 SEC 31X1
This program has been created by Performance Coach Reilly Smith.