Words are powerful, contagious and underrated.
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Visualized Greatness!
Words are powerful, contagious and underrated.
Category: Uncategorized
Words are powerful, contagious and underrated.
8/6/16
WarmUp-Foam Roll – 5 Minutes
-Low Lunges with a Rotation (5x Per Side)
-Calf Stretching
Then;
Find Max Effort Box Jump
Then;
Work-Up to Heavy Power Clean (No “starfishing”)
Then;
3×2 Power Clean @70% of Heavy Single
5 Rounds
400 M Run
20 Russian KB Swings
15 PushUps
10 Pistol Squats or Weighted lunges
50 Double Under or Skips on the rope
Then;
4 Sets
25 Band Tears
15 Hip Extensions (GHD)
15 Straight Legged SitUps
50 Pace Farmer Carry
Then:
STRETCH
Cossack Squats
These squats are an amazing tool in improving both your strength & mobility.
Add them into your warmup!!
8/5/16
WarmUp10 Sets
100 M Row
Rest 15″ & Repeat
Then;
10 Sets (Unbroken -Chill Pace)
5 BackSquats @70% (Beltless)
10 PushUps
5 PullUps
10 Rotational Ball Slams
Then;
4 Sets
10 High StepUps
10 Rows
Then;
2 Rounds (AMRAPS)
3:00 of work- 1:30 of recovery
8 Jumping Lunges
4 Burpee PullUps
Then;
5 Minutes
Sled drag & Push with 100% of your FrontSquat
Then;
STRETCH
Gladiator
“What we do in this life- echoes an eternity.”
Be mindful of your actions.
8/4/16
WarmUp400M Run
20’Band Tears
10′ Shoulder Dislocaters (PVC Pipe)
Then;
5×3 Strict OHP @75%
Then;
4×4 PushPress @80%(of your strict Press)
Then;
3×15 Seated Overhead Dumbbell Press
3×10 Strict Hanging Leg Raises
Then;
15 Minute “AMRAP”
12 KB Swings
9 Dumbbell PushPress (50s)
6 ChinUps
30 Battle Rope Slams or 3 Burpee BoxJumps
Then;
12 Minute EMOM
Minute 1: 150M Row
Minute 2: 5-7 Strict Handstand push-ups OR 10-15 Pushups (feet elevated
2 Sets
25 Lateral Dumbbell Raises
25 Front Dumbbell Raises
Then;
5 Minute of Accumulated Hanging
8/3/16
WarmUp
3 Sets (R/L)
-Low Lunge with a Rotation 15″
-Pigeon Pose 15″
-Couch Stretch 15″
-DeepSquat with a Walkout 5x
Then;
8×3 Deficit Deadlifts @70% (Speed & Integrity)
Then;
2×10 Banded Deadlifts @50% (Speed Through the middle)
2×250 M Row
Then;
5 Sets
20 KB Swings (24/16)
40 M Bear Crawl
10 Calories Assault Bike
Rest 2″ & Repeat
Then;
3 Sets (2KBS)
15 Swings (20/12)
10 Cleans
5 Strict Press
10 Squats
15 Burpees
Rest 1:30 & Repeat
Then;
2 Sets Unbroken
250 M Row
25 PushUps
25 Sumo KB Deadlifts
30″ Weighted Plank
Then;
100 Dumbbell Skull Crushers
8/2/16
WarmUp3 sets
20 Band Tears
10 Ball Slams
5 Walkouts + PushUp
2 Low Lunge Twist
Then;
4Sets
15,12,8,15 Incline Barbell Chest Press
Then;
7×2 Pause Bench Press @75%
Then;
4×12 Flat Dumbbell ChestPress
Then;
10 Minute “AMRAP”
10 KB Swings
10 Dips
Then;
2Sets
15 Pec Deck
15 Modified PushUps (against bench)
Then;
2 Sets
15 Preacher Curl
15 EZ Bar Curl
15 Hammer Curls
15 TRX Rows
Batmans Training Program
Other then the 20Mile Run. It’s all pretty reasonable.
Share this with a friend.
It’s realistic when you consider Batmans work capacity.
7/29/16
WarmUp
5Sets
100 Meter Row & 15 Seconds Rest
Then;
3×3 BackSquats @75%
2×1 Backsquat @85%
2×2 Backsquat @80%
2×10 BackSquat @65%
Then;
5 Sets of:
5 Back Squats @ 70%
5 ChinUps+10 Pushups
Then;
3 Rounds “For Time”
30 Walking Lunges
15 Burpee ChinUps
Then;
6 Minute Lateral Sled Drag (Alternate Side Every Minute)
Then;
STRETCH
MoveWpurpose 