PERSONAL STRENGTH TRAINING PROGRAMMING - WEEK 1 ECCENTRIC FOCUSED LIFTS
WORKOUT 1 - UPPER BODY
Pairing 1 - 4 Rounds
12/10/8/6 Decline DB Chest Press (4011 Tempo)
8 Chest or Tricep Dips (6011 Tempo)
200m Ski
Pairing 2 - 3 Rounds
10 Plate Overhead Straight Leg Sit ups (6011 Tempo)
12 Seated DB Bent Over Flyes (1011 Tempo)
15 Cable + Strap Tricep Extension (1041 Tempo)
Pairing 3 - 4 Rounds
10/8/6/4 Inverted Barbell Rows (6011 Tempo)
12/10/8/6 Single Arm Viking Press (6011 Tempo)
Pairing 4 - 3 Rounds
6/6 GHD Iron Cross (1041 Tempo)
10/8/6/4 Seated DB Palms Up Forward Raise (1041 Tempo)
12/10/8/6 DB Zottman Curls (1041 Tempo)
Mobility - :90 @ Each
WORKOUT 2 - LOWER BODY
Series 1 - 4 Rounds
8 Barbell Front Squat (8111 Tempo)
8 Weight Plate Pull Overs (4111 Tempo)
Series 2 - 4 Rounds
6 GH Rise No Knee Extensions (4111 Tempo)
8/8 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)
Mobility - :90 @ Each
WORKOUT 3 - TOTAL BODY
Set 1 - 3 Rounds
12 Incline DB Chest Press + Chest Flye (4011 Tempo)
12 Sandbag or DB Forward Walking Lunges (1011 Tempo)
15 Standing Cable Rows (1041 Tempo)
Set 2 - 3 Rounds
10/10 Barbell Landmine Single Arm Viking Press (3011 Tempo)
10 Hanging Oblique Med Ball Knee Tuck Ins (1011 Tempo)
12 Weight Plate Glider Body Saws (4011 Tempo)
Set 3 - 3 Rounds
12 Trap Bar Romanian Deadlifts (4011 Tempo)
12 EZ Barbell Curls (1061 Tempo)
15 Cable + Strap Tricep Extensions (1011 Tempo)
Mobility - 2 Rounds - :30 @ Each Move