So planned out properly what I’m going to do starting next week. Kind of kept adding things in and it ended up reminding me a bit of one of Alpha’s templates so that must be a good sign.
Power (10 mins)
Box jumps- 3x5
Strength (2 mins rest, 20 mins total)
Overhead press -8x3
Barbell row -4x6
Goblet squat -3x8
Assistance (20 mins)
Lateral raises, ab wheel, reverse curls - 2 sets to failure
Farmers (light)- 4 sets
Med ball slams- 3x5
Dumbell bench -3x8
Dumbell row -3x8
Face pulls, tricep pushdowns - 2 sets to failure
Sled push & pull, KB suitcase carry -5 mins AMRAP
Broad jumps- 3x5
Chin up -8x3
Overhead press -3x8
Front squat -5x5
Press ups, lunges - 2 sets to failure
Farmers (heavy) - 2 sets
Everything that can easily be supersetted will be in an effort to push my conditioning and save time. I’ll have to start light to account for it but if I end up slightly weaker but better conditioned and less fat I’m OK with that. I really like the look of how this is set out and I’m excited to try it.
I’ll only be able to get 3 weeks in before I go back to university and then I won’t be able to follow it exactly but most of it will stay the same. I’ll also have exams for the first two weeks I’m back so there’s a good chance I’ll just do the strength stuff but after that I’ll have more time and will be going to athletics again.