EASY STRENGTH 2.0

EQUIPMENT REQUIREMENT

1-2 Kettlebells

Barbell

Pull Up Bar

Ab Wheel 

 

WARM UP - 6 MIN - 3X5 EACH MOVEMENT

Hanging Leg Raise, KB Halo & Prying Goblet Squat

STRENGTH CIRCUIT: WORK UP TO AN EASY 2RM IN 5 SETS

E3MOTM - every 3 minutes on the minute perform 1 Strength Circuit

2x Pull-Up [Alternatives: Chin Up or Bent Row Variation]

2x Sumo Deadlift [Alternatives: Conventional, Hack Squat or RDL's]

2x Bench Press [Alternatives: Dips, OHP, Incline Press]

 

POWER CIRCUIT: WORK UP TO AN EASY 4RM IN 4 SETS

E3MOTM - every 3 minutes on the minute perform 1 Power Circuit

4x Ab Wheel Rollout [Alternatives: TGU or Toes To Bar]

4x Front Squat [Alternatives: Belt Squat, Goblet Squat, Back Squat]

MUSCLE BUILDING: 1 WARM UP SET OF 6-8, 1 WORKING SET OF 10

E3MOTM - every 3 minutes on the minute perform 1 Power Circuit

10x KB Swing [Alternatives: Clean or Snatch]

10x Train a Weak Muscle Group Using An Isolation Exercise 

ROTATE EACH SET OF MOVEMENTS THROUGH DIFFERENT REP RANGES, EVERY WORKOUT

FINISH YOUR WORKOUT:

BUIL WORK CAPACITY by training a KB Complex [Keep it light and short]

BUILD MORE STRENGTH by performing 100M Farmers Carry

BURN MORE FAT by performing 20 minutes of INTERVALS Running/Walk

IMPROVE YOUR FITNESS by sprinting 1KM (keep track of time improvements)

COACHES NOTES:

  1. Training in a "Punch The Clock" Manner, but always mentally ready to "flip the crazy switch" is for professional warriors.

  2. Every 4th workout FLIP THE CRAZY SWITCH, but do not break the body! Do this by adding a few sets to the KB Complex, manipulating rest intervals or adding a 10/1 Ladder as a finisher.

  3. Variety is the Spice of Training. We recommend using the same program design for at least 21 days before using alternative movements. However, if a movement prescription becomes TO EASY, scale the movement up in intensity.

TO START TRAINING IN PERSON

 WARM UP

3 Rounds - 5 Reps Each

Hanging Leg Raise. Prying Goblet, Halo

 

Work Up To An Easy 5RM In 7 Sets

Front Squat - Bench Press - Deadlift

5 ROUNDS

2x Pull-Up - Mid Foot Lunge - KB Deadstop Swing Clean OHP

3 ROUNDS

5x Deadstop Swing Snatch - 1x TGU

CASH OUT 

100M FARMERS CARRY

400M Walk or Jog