14 WEEK STRENGTH PROGRAMMING - WEEK 1 ECCENTRIC FOCUS LIFTS
WORKOUT 1
Workout 1 - Upper Focus (Chest/Back)
Series 1 - 4 Rounds
10/8/6/4 - DB Chest Press (4111 Tempo)
6 Pull Ups (1141 Tempo)
10 Barbell Upright Row (1141 Tempo)
Series 2 - 4 Rounds
10 Incline DB Chest Flyes (4111 Tempo)
8 Incline DB Reverse Flyes (1141 Tempo)
Series 3 - 4 Rounds
10/8/6/4 - Landmine Viking Press (1041 Tempo)
8 GHD Prone Extensions (1041 Tempo)
Series 4 - 3 Rounds
12/10/Fail - Band Mid Chest Flyes (1011 Tempo)
12/10/Fail - DB Supinated Curls (1141 Tempo)
12/10/Fail - Resistance Band Tricep Extensions (1141 Tempo)
Mobility - :90 @ Each
WORKOUT 2
Workout 2 - Lower/Core Focus
Series 1 - 4 Rounds
8 Barbell Front Squat (8111 Tempo)
8 Weight Plate Pullovers (4111 Tempo)
Series 2 - 4 Rounds
6 GHD Glute Ham Rise (4111 Tempo)
8/8 Resistance Band or Cable Anti Rotation Press (1041 Tempo)
Series 3 - 4 Rounds
6/6 DB 1 Leg Box Step Ups (1041 Tempo)
6 Glider Body Saws (6111 Tempo)
Series 4 - 4 Rounds
6/6 Bulgarian Split Squats (4011 Tempo)
8 GHD Sit Ups (4111 Tempo)
Burnout - Rower Sprints
:20 Max Effort / :10 Rest
:40 Max Effort / :20 Rest
:60 Max Effort / :30 Rest
:90 Max Effort / Done
Mobility - :90 @ Each
WORKOUT 3
Workout 3 - Upper Focus (Shoulders/Bis/Tris)
Series 1 - 4 Rounds
12/10/8/6 Strict Bar Shoulder Press (4111 Tempo)
10/10/8/8 DB Skull Crusher (4111 Tempo)
Series 2 - 3 Rounds
10 DB Seated Upright Rows (1011 Tempo)
8 DB Zottman Curls (1141 Tempo)
Series 3 - 4 Rounds
8/8 DB Snatches (1011 Tempo)
10 DB Overhead Tricep Extensions (4111 Tempo)
Series 4 - 4 Rounds
4/4 BOSU Kneeling KB Halos (1011 Tempo)
8 Bar Reverse Grip Curls (1141 Tempo)
Mobility - :90 @ Each
WORKOUT 4
Workout 4 - Lower/Core Focus
Series 1 - 4 Rounds
8/8 KB Cossack Squats (6011 Tempo)
6/6 PVC Pipe Dead Bugs (1411 Tempo)
Series 2 - 4 Rounds
8 KB Goblet Sumo Squat (4111 Tempo)
8 Hanging Knee Raise to Pike (1131 Tempo)
Series 3 - 4 Rounds
8/8 DB Box Step Ups (1031 Tempo)
6/6 Oblique Reverse Crunch (1121 Tempo)
Series 4 - 4 Rounds
15/15 Band Terminal Knee Extensions (1011 Tempo)
8 Med Ball Overhead Slams (1011 Tempo)
Mobility - :90 @ Each
WORKOUT 5
Workout 5 - Upper Focus (Chest/Back)
Series 1 - 4 Rounds
8/6/4/2 Barbell Chest Press (4111 Tempo)
6/6 1 Arm DB Bent Over Row (1161 Tempo)
Series 2 - 4 Rounds
15/12/10/8 DB Bent Over Reverse Flyes (1021 Tempo)
8 Decline Push Ups (4111 Tempo)
Series 3 - 3 Rounds
10 DB Incline Chest Flyes (5011 Tempo)
12/12 Resistance Band Diagonal Row (1411 Temp)
Mobility - 2 Rounds :30 @ Each Move