Episode 002: Workout Programming

In this episode you’ll hear about our new weightlifting program. See more details about the program below:

• Inspiration behind the new program

• How long the workout takes to complete

• How often and what time of day we train

• Program:

  • Monday:

  • Squat: 4x5 or 5/3/1

  • KB Row: 4x5/side

  • Bench: 4x5 or 5/3/1

  • Glute Ham Raise: 4x10

  • KB Cleans: 3x4

  • Scap Pull-Ups: 3xAMRAP

  • Wednesday:

  • OHP: 4x5-10 or 5/3/1

  • KB 2-Arm Swing: 4x10-20

  • Bodyweight Chins: 4x10-15

  • KB Tactical Lunge: 4x5-10

  • KB Snatch: 3x10-15

  • Pushups: 3xAMRAP

  • Friday:

  • Trap Bar Deadlift: 4x5 or 5/3/1

  • Inc. DB Bench: 4x5

  • KB 1-Arm Swing or Glute Ham Raise: 4x10-15

  • Weighted Chins: 4x5

  • Weighted Dips: 3x10-15

  • KB Get-ups: 3-5 Each Side

  • Notes:

  • Warm up + Face-pulls/Pull-Aparts Each Training Day

  • Superset every movement, example:

    • Monday: (Squat/KB Row) (Bench/Glute Ham Raise) (KB Cleans/Scap. Pull-ups)