monday week one
A.M.
a1) Snatch 105 FSR
B) top half seated military 65 FSR
C) military 65 FSR
B) Push press 510 Speed
hour later
A1) military 65 m/e
A2) band pull apart 610
hour after
A1) incline 65 M/E
A2) incline DB row 610
hour later
A1) push press 6*5 M/E
4-5 hours later
star program Squat cycle
Tuesday:
AM: Power Clean 105 FSR
A1) reverse band bench 65 FSR
B) bench press 65 FSR
C) Bench press 510 Speed
hour later
A1)1 Board Bench press 65 m/e
A2) bent over rows 610
hour later
A1) 2 Board press 65 M/e
A2) lat pull downs 610
hour later
A1) 3 board press 65 m/e
A2) single arm row 610
4-5 hours later
Star Complex DL programs
Wednesday
Am
neural charge W/O
Mid-day
Strongman circuit (i do each circuit 6 times)
A1) atlas stone carry 20 yrds
A2) truck pull (my chevy silverado crew cab)100yrds
A3) prowler push 20yrds
B1) prowler pull 20 yrds
B2) tire flips 10
B3) sledge hammer into tire 20
late night
Neural charge workout
Thursday
A) snatch 105 FSR
B) reverse band squats 65 FSR
C) squats 65 FSR
D) leg press 610 speed
hour later
A) chain squat 8*5 M/E
hour later
A) band squat 8*5 M/E
hour later
A) reverse band squat 8*5 m/e
4-5 hours later
Star complex military lift
friday:
A) Clean 105 FSR
B) Rack pull 65 FSR
C) Deadlift 65 FSR
D) Deadlift 610 speed
hour later
rack DL 8*5 m/e
hour later
chain deadlift 8*5 m/e
hour later
reverse band DL 8*5 m/e
4-5 hours later
star complex bench
Saturday: big bench breakfast crew training
early AM:
Bench max
Squat Max
DL Max
Snatch Max
I know this looks awefully weird compared to the rest but we started this years ago. We are always open to suggestions though.
Breakfast with crew
mid day:
A1)Neural charge W/O
B1) STRONGMAN circuits like Wednesday
Week 2 looks just like week one accept for we do 3 reps instead of 5
week 3 looks the same except instead doing say 6 sets 3 reps we do full waves at 85% to 95% of that days max
if you read this and think to yourself “Wow, this fuckstick has way to much free time on his hands” its because i own a sports performance facility.