8/17/16

Warm-Up 10 Minutes

1: Couch Stretch

2: Pigeon Pose

3: Low Lunge + Rotation

4: Broad Jumps

5: Banded GoodMornings

Then;
Heavy Beltless-Deficit Deadlift Double (By Feel) 

Then;
4Sets

4 Deadlifts @70% of Heavy Double 

50 M Bear Crawl

Rest 2:00 & Repeat

Then;
5 Rounds 

12 KB Snatches (24/16)

9 Dips

60″ Assault Bike Sprint (80% Intensity)

Rest 1:15 & Repeat

Then;
5 Sets

200 M Row

10 DB Snatches (50/25)

5 Clap PushUps

Rest 1:00 & Repeat

Then;
Find Your Max Effort BoxJump+ 7 Strict Leg Raises

Then;
Stretch

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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

8/1/16

Warm-Up
1000 M Row

Then;

6×2 Front Squats @75%

Then;

4 Sets

15 Goblet Squats 

15 Lat PullDowns

Then;

10 Minute AMRAP

20 Walking Lunges

5 PullUps

10 Ball Slams

Then;

3 Sets 
25 Leg Press

Then;

2 Sets

50 Band Tears

Then;

Tabata Assault Bike or Rowing Machine (Record Calories Burned)

Then;

STRETCH

Batmans Training Program

-BATMAN BOOK-PT.1 FINAL.indd
Other then the 20Mile Run. It’s all pretty reasonable.

Share this with a friend.

It’s realistic when you consider Batmans work capacity.

7/28/16 

 

Warm-Up5 Minute of Squat Patterning & Shoulder Mobility

6×2 Power Snatch – From Blocks @70%

Then;

5 Sets

3 Front Squats @75%

6 PullUps

9 PushUps

Then;

4 Rounds
15 Calories on Skierg

12 DB Snatches (Alternating Arms)

10 PushUps

Then;

3 Sets

15 TrapBar Deadlift @60%

15 Tricep Pushdowns

Then;

2 Sets

25 Leg Press

STRETCH

I 6/5/2015

Warm-Up50 Calories on Assault Bike, 2×15 Leg Extension 

WorkUp to a Heavy 3-Rep Back Squat 
Then:
Every Minute for 10 Minutes perform 1 Squat with 85% of your 3-Rep. (10 singles)

Then:
5 Rounds

X12 Walking Lunges (weighted)

X8 Dumbbell Snatches

X4 Burpees

Rest 45 Seconds & Repeat

Then:
3 Sets

X10 Weighted Bulgarian Squats

X15 KB Swings

X20 PushUps

X25 Calorie Row

Then:
6 Rounds:

2:00 Run- 1:00 Walk

Then:

Recover and Stretch

  

6/5/2015

Warm-Up50 Calories on Assault Bike, 2×15 Leg Extension 

WorkUp to a Heavy 3-Rep Back Squat 
Then:
Every Minute for 10 Minutes perform 1 Squat with 85% of your 3-Rep. (10 singles)

Then:
5 Rounds

X12 Walking Lunges (weighted)

X8 Dumbbell Snatches

X4 Burpees

Rest 45 Seconds & Repeat

Then:
3 Sets

X10 Weighted Bulgarian Squats

X15 KB Swings

X20 PushUps

X25 Calorie Row

Then:
6 Rounds:

2:00 Run- 1:00 Walk

Then:

Recover and Stretch

  

6/3/2015

Warm-Up50 Calories on Skierg

2×10 Single Legged Deadlifts (super light Kettlebell)

4×1 Turkish GetUps

WorkUp to a Heavy Deficit Deadlift

Then:

4×2 @ 80% of Heavy DL

Then:

4 Sets

12 Kettlebell Swings

10 Strict Dumbbell Overhead Press

8 TRX Rows

60 Seconds rest & Repeat

Then:

2Sets

3:00 On & :90 Off

8 Dumbbell Snatches

6 Clap PushUps

4 Pistol Squats

Then:
2x

Farmers Walk (50 paces)

50 Straight Legged SitUps

  

5/20/15

Warm-Up

1000 M Row & 2Sets of 10 Bulgarian Split Squats

Work-Up to a Heavy Deadlift (Keep the lifts integrity)

Then:

3×2 3″ Deficit Deadlifts with 75% of the HS (Rest 2 minutes between sets)

Then:

5 Sets of

6xHanging Leg Raises- 2xKB Armour Complexes (2 Cleans/1Press/3Squats)- and 3 Burpee PullUps

rest 90″ between sets

Then:

3 Sets:

15 KB Swings – 10 Kneeling Dumbbell OverheadPress

Then:

2 Sets of Waiter Carries- Dips Near Failure

10 Minute Mobility/Stretch

Note: The way you practice is the way you’ll perform it,;so ensure proper technique, stay conservative and keep every lifts structural integrity intact.

You won’t get super fit over night- it’s a consistent process… So trust it and enjoy it.