8/9/16

WarmUp2 Sets

25 Band Tears

15 PushUps

5 Box Jumps (No Rebounding)

Then:
10 Sets

10 Jumping Lunges

3 Bench Press @75% (Controlled)

20 Rope Slams

Rest :30 & Repeat

Then;
4 Sets

10 DB Snatches (35/70)

15 PushUps

250 M Skierg

Rest 1:30 & Repeat 

Then;
3 Rounds FOR TIME

50 M Sled Push @110% of BackSquat

100 M Farmers Carry (24/32)

100 M FrontLoaded Carry (Sandbag or KB- Challenging Weight)

15 Burpees

Then;
2 Sets

Weighted Plank 1:00 (45lb plate)

Dips near failure

Hanging Leg Raises near failure 

Then;
Stretch

8/8/16

6×2 BackSquat @80%

Then;

5 Sets

8 BackSquats @60%

6 PullUps

400 M Run

Rest 2:00 & Repeat

Then;
3 Sets

20 Goblet Squats (24/16KG)

15 Lat PullDown

Then;
4 Sets

250 M Row + 15 Dumbbell Thrusters (25/50)

Rest 1:15-1:30 & Repeat

Then;
3 Sets

10 HighStep Up

10 TRX Rows

1:00 Sled Drag (110% of Deadlift on Sled)

Then;

STRETCH

8/7/16

Warm-Up1000 M Row 

Then;
5×10 BackLoaded Reverse Lunges @40% of your BackSquat

Then;
For Time:

50 Walking Lunges

40 KB Snatches/Dumbbell Snatches (35/70) Alternating Hands

30 Dips

20 Box Jump Overs (Clear the Box)

10 Burpee PullUps

20 Box Jump Overs

30 Dips

40 KB Snatches/Dumbbell Snatches (35/70) Alternating Hands

50 Walking Lunges

Then;
2 Sets

25 Leg Extensions

25 Hamstring Curls

30″ Weighted Plank

Then;
Stretch

Cossack Squats

These squats are an amazing tool in improving both your strength & mobility.

Add them into your warmup!!

http://breakingmuscle.com/strength-conditioning/cossack-squat-variations-for-improved-strength-and-mobility

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

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

8/2/16

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

7/31/16


WarmUp3 Rounds

8x Spiderman Lunges with a Rotation

6x PushUps

4x 15″ Pigeon Poses (2 Per Side)

20″ Dead Hang (PullUp Bar)

Then;

5 Sets
2 Muscle Snatches 50-55%

4 OverHead Squats

Then;

6 Sets
X3 Power Cleans @65%

X30″ HandStand/PushUp or Dip Hold

Rest 1:00 & Repeat

Then;

3 Sets Unbroken
15 Kettlebell Swings (16/24KG)

10 PushUps

500 M Row

Then;

2 Sets
20 HighBox StepUps (Lightly Loaded)

20 Bent Over Row (16/24KG) 

Then;

12 Minute Run:
1:00 On- 2:00 Off (80%-50% Effort)

Then;

STRETCH/FOAM ROLL (7-10Minutes)

ANY QUESTIONS- Feel free to Contact me 

🏋🏽Grab a friend & “Get after it”

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