shred by dawn: phase II

 
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WEEK IV

DAY I: TOTAL BODY STRENGTH & CONDITIONING

-DEADLIFT: 3X3

-BURPEES: 100 IN AS FEW SETS AS POSSIBLE

-INCLINE DUMBBELL PRESS: PYRAMID - 1X20, 1X15, 1X10, 1X5, 1X10, 1X15, 1X20

BODYWEIGHT CIRCUIT X4

-STANDING TWISTS: 50 AS FAST AS POSSIBLE

-PUSHUPS: 25

-WALL WALKS: 5

-PULL UPS: 10

-BURPEES: 50 IN AS FEW SETS AS POSSIBLE

DAY II: CARDIO - MEDIUM INTENSITY INTERVALS

-CARDIO OF YOUR CHOICE: 2 MIN STEADY, 2 MIN FAST (75% EFFORT) X10

STRETCH/YOGA/RECOVERY

DAY III: FUNCTIONAL STRENGTH & CONDITIONING

-OVERHEAD SQUAT: 4X4 (WARM UP, TAKE YOUR TIME, FOCUS ON FORM, WEIGHT SHOULD NOT BE TOO HEAVY.. KEEP IT TIGHT & CONTROLLED)

CONDITIOING CIRCUIT:

-TURKISH GET UPS: 6/SIDE

-HEAVY KETTLEBELL SWINGS: 6

-HEAVY KETTLEBELL SINGLE ARM ROWS: 6/SIDE

SUPERSET:

-REVERSE WALKING LUNGES W/ MED BALL TWIST: 10/LEG

-WEIGHTED DECLINE BENCH SIT UPS: AS MANY AS POSSIBLE

BATTLE ROPES: 5X30 SECONDS MAX EFFORT

DAY IV: CARDIO - STEADY STATE SUFFERING

1 HOUR HIKE/JOG/OR BIKE AT A NICE PACE.

ADD A WEIGHT VEST/BACKPACK IF YOUโ€™RE A TRUE GANGSTER.

LISTEN TO A NEW ALBUM OR DIVE INTO THE DEPTHS OF THE DEATH COMES LIFTING PLAYLISTS.

DAY V: TOTALY BODY HYPERTROPHY, CONDITIONING, & CORE

SUPERSET X5

-SINGLE ARM DUMBBELL CHEST PRESS: 10/ARM X 5

-DRAGON FLAG (ON BENCH): 10

SUPERSET X4

-KETTLEBELL PUSH PRESS: 20

-SEATED CABLE ROW: 20

SUPERSET X3

-NEGATIVE PULL UP: AS MANY AS POSSIBLE

-MED BALL SIDE THROW (AGAINST WALL): 12/SIDE

SUPERSET X2

-GHD: AS MANY AS POSSIBLE AT CONTROLLED TEMPO

-MED BALL OVERHEAD ABMAT SIT UP: AS MANY AS POSSIBLE

SUPERSET X1

-BARBELL CURLS: AS MANY AS POSSIBLE

-TRICEP DIPS: AS MANY AS POSSIBLE

DAY VI: CARDIO - HIIT INTERVALS

ASSAULT BIKE: 30 SECONDS MAX EFFORT, REST 2 MINUTES, X6

STRETCH/YOGA/PUKE/RECOVERY

DAY VII: REST & CONQUER YOUR NUTRITION

do it.

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WEEK V

DAY I: TOTAL BODY STRENGTH & CONDITIONING CIRCUITS

CIRCUIT 1 x3

-POWER CLEAN: 5

-BOX STEP UP: 25 /leg

-PULL UP: 5 (add weight if necessary)

-KETTLEBELL SWING: 50

CIRCUIT 2 x3

-BACK SQUAT: 5

-JUMP ROPE: 1 minute

-SINGLE ARM DUMBBELL PRESS: 5/arm

-LOW TO HIGH CABLE WOOD CHOP: 25/side

CIRCUIT 3 x3

-BENT OVER BARBELL ROW: 5

-PLYO PUSH UPS: 25

-MED BALL SLAMS: 5 (heavy and fast as possible)

-PLANK: 1 minute

finishing burpee circuit x3

10 burpees w alternating leg kick at top

10 side to side burpees (in plank position jump to left, jump to right, then back to center for a traditional burpee)

10 burpees w/ tuck jump at top

10 mountain climber burpees

DAY II: CARDIO - MEDIUM INTENSITY INTERVALS

-Row 3 minutes

-stretch hamstrings 1 minute

-row 3 minutes

-childs pose 1 minute

-row 3 minutes

-hip flexor stretch 1 minute

-row 3 minutes

-upward dog 1 minute

-row 3 minutes

-jog 5-10 minutes

day III: total body power supersets

Superset 1 x3

-front squat: 6

box jumps: 12

superest 2 x3

-bench press: 6

-chest ball med ball throws against wall: 12

superset 3 x3

-sumo deadlift high pull: 6

-Wall ball: 12

superset 4 x3

-pulldown: 6

-ball slam: 12

superset 5 x3

- push press: 6

-romanian deadlift: 12

day IV: steady state cardio

1 HOUR CARDIO OF YOUR CHOICE.

SWEAT OUT THE POSION.

DRINK all THE BLOOD.

KICK all THE ASS.

REPEAT.

DAY V: TOTAL BODY HYPERTROPHY SUPERSETS & CORE

hypertrophy superset 1 x4

-incline dumbbell press: 25, 20, 15, 10, 5

-Leg press: 25, 15, 10, 5

core superset 1 x4

-hanging leg raises: as many as possible

-kneeling rope cable crunches: 20

hypertrophy superset 2 x4

-seated dumbbell shoulder press: 25, 20, 15, 10, 5

-tBar row: 25, 20, 15, 10, 5

core superset 2 x4

-waist twists w/bar on back: 30

-bicycle crunches: 1 minute

superset 3 x4

-barbell curls: 25, 20, 15, 10, 5

-tricep straight bar pushdowns: 25, 20, 15, 10, 5

core superset 3 x4

-max side plank

-max other side plank

rest & stretch for 1 -2 minuets between sets

Day VI: Cardio - Hiit intervals

sprints:

-15 seconds max effort, 1 minute walk, x10

stretch/yoga/recover

crush it.

day VII: rest & recover

stay hydrated (blood), and keep kicking ass.

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week VI: the final chapter

day I: total body metabolic conditioning

-Overhead squat: 5x5

-run 2 miles

conditioning circuit x4

-pull ups: as many as possible

-burpees: 20

-dumbbell punches: 1 minute

-ghd/ back extension: 20

-run 1 mile

day II: steady state cardio & recovery

-45 min low intensity movement

-yoga / stretching

day III: total body metabolic conditioning

-deadlift: 5x5

conditioning circuit x4

-alternating arm kettlebell swings: 20

-wall walks: 15

-heavy wall ball squat throws: 10

-battle rope swings: 30 seconds

-plyo lunges: 15/leg

-hanging leg raises 10

jog 1 mile

day IV: steady state cardio & recovery

same as day II !!! Do some yoga, please. stay hydrated. eat protein.

day V: Total body metabolic conditioning

circuit 1 x3

-dips: as many as possible

-med ball push ups: as many as possible

-med ball burpee slams: 20

circuit 2 x3

-plyo push up: 5

-sprint 30 seconds

-pull up:5

-sprint 30 second

-plyo push up: 5

-sprint 30 seconds

-hanging leg raise: to failure

-Sprint 30 seconds

day VI: Steady state cardio & recovery

you know it.

day VII: total body metabolic conditioning

circuit x5

-thruster: 5

-single arm heavy farmers carry: 30 seconds/arm

-plank: 1 minute

-Row 500 meters

circuit x3

-Ab v ups: to failure

-mountain climbers: to failure

-burpees:20

there you have it. have you not had enough?? cycle through this again! take a few days to let your mind and body realize comprehend what you just put it through, the fact that you made it out alive makes you the ultimate survivor of any horrid slasher film. congratulations. the lifting dead army slautes you.

or you can start any one of our training programs right here, depending on your goals!!

hope you had fun.

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