NEW Phase 20 Accessory and Strength. Please read below to see what movements we will be working over the next 4 Weeks!
Upper Body (Week 1 & 3)
4 sets
A1. Flat DB Floor Press – 5 + 5 reps – 5010 + 2010
A2. Chin-up – 5+3+2 reps (10secs)
3min rest
3 sets
B1. Incline DB Press – 8+5+3 reps (10secs)
B2. Bent Over Barbell Row 8+5+3 (10secs)
3 sets
C1. DB Curl Semi-Supinated 10-12reps
C2. DB Tricep Extension 10-12reps
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Lower Body ( Week 1 & 3)
2-3 warmup sets
4 sets
A1. 2 Muscle Snatches + 2 Overhead Squat
A2. 1 min Row, Bike, or Ski @ 90-95% MHR
3 min rest
3 sets
B1. BB Back Squat 10+7+5 reps | 10sec- feet middle
B2. RDL 8+5+3 reps | 10secs
3 sets
C. Calf Raises 15-20reps/ea (plate + DB)
1:00 rest
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Upper Body (Week 2 & 4)
4 sets
A1. Incline DB Press 5+5 reps – 5010 + 2010
A2. Pull-Up Wide – 5+5 reps – 5010 + 2010
B1. BB Floor Press – 8+5+3 – 3110
B2. 2xDB Row – 10+7+5 – 3010
3 sets
C1. Moving Plank 10-12 reps
C2. Hang Single Leg Raise 10-12 reps
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Total Body ( Week 2 & 4)
4 sets
A1. Power Clean 10 reps (unbroken)
A2. 1 min Row, Bike, or Ski @ 90-95% MHR
3 min rest
3 sets
B1. Push Press 8+5+3 | 10 secs
B2. Lateral DB Raise 10-15reps/ea
3 sets
C1. Moving Plank 10- 12 reps
C2. Hanging Leg Raises 10-12 reps
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