Week 1 Training Plans

Ok...

Here

We

GO!!

Week 1 is upon us. Phase 1 and the recovery mechanisms are all about removing aches, pains, restrictions and... rebuilding your strength foundation.

We'll be doing so with pound-4-pound the 2 most effective KB exercises to do just that

... the overhead press
... the front squat

4 side effects of focusing on these 2:

1. Increased strength.
2. Boost in testosterone
3. muscle gain in the shoulders, arms, upper back, legs, and hips.
4. Improved capacity to build endurance.

But most importantly... the ability to do everyday activities - BETTER - and without throwing your back out.

Let's dive in...

Our approach in week 1 will be using "straight sets" and following a serial-interval circuit. A straight set is completing the same number of reps each consecutive set.

E.g., 3 presses for 10 sets (3/10).

A serial-interval circuit is a "series" of sets with 2 or more exercises (in this case, the press and squat).

Alternate hands each set.

E.g., Circuit #1: RLR for the press and squat. Circuit #2: LRL for the press and squat.

Time to get to work... 

Click 'Materials' above for your training plans.