DAILY PROGRAMMING

Friday – December 14th, 2018

BUILD PURPOSE: Final Week of our Classic Pyramid protocol. The Sets and Reps Change a little, Starting with a 20 rep Set which should be light and finishing on a 2 rep set which should be heavy,   WARMUP: 5+5 Single Leg DB Deadlift + 10 x DB Upright Row + 10x Kneeling...

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Thursday – December 13th, 2018

BUILD PURPOSE: Final Week of our Classic Pyramid Protocol. Starting with a Light Set of 20 and working through to a heavy 2   WARMUP: 8 x Barbell Hip Bridge AHAP +  Single Leg Off Box Squat 5+5. 3 Rounds STRENGTH:  Rack Pull (bar Stis at knee height) + Weighted...

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Wednesday – December 12th, 2018

BUILD PURPOSE: All Body Build/ Athletic Movements/ GPP   WARMUP: 6 + 6 1/2 TGU + 30 Med Ball Russian Twists. 3 RDS STRENGTH:  PHAROS Filthy Festive 50 . Part III. The Final Chapter 50 x DB Thruster @35/25 50 x Deficit Push Up 50 x Dball Gos 50x Inverted Row 50 x...

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Tuesday – December 11th, 2018

BUILD PURPOSE: Final Week of our Classic Pyramid. We start with a light set of 20 and finish with a heavy set of 2 .   WARMUP:   10 x DB Pull Over / 8+8 Burt Reynolds / 20 x Banded tricep Pressdown . 3 RDS   STRENGTH:  Bench Press + Pull Up Superset Sets of: 20/16/12...

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Monday – December 10th, 2018

BUILD PURPOSE: Final Week of our Classic Pyramid protocol. The Sets and Reps Change a little, Starting with a 20 rep Set which should be light and finishing on a 2 rep set which should be heavy,   WARMUP: 10 x Hamstring Slider / 20 x Plank Reach/ 8 x Barbell Hip...

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Saturday Dec 8th

BUILD PURPOSE: All Body Build / Challenge   WARMUP: PVC Warm Up 3 x 8 x Cuban Press + 20 Banded Pull Apart +10 x Banded DB Thruster Then warm up to the movements below STRENGTH:  Climbing the Ladder 30 Minutes to ascend in the 2/4/6/8/10 etc format . Movements Bench...

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