Sunday 20140907 Training Session

I'm incorporating more heavy lifting into the program, almost every day will have at least one high-weight low-rep exercise from now on. For that reason I'm not going to label the days "hypertrophy" or "speed/agility" any more unless I see a pattern evolving.

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Warm-up:

Cyborg Strength Warm-up

(see sidebar)

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Baseline:

1. 5 rounds:
   15 push-ups
   20 squats
   20 sit-ups
2. 3x up-hill suicides, 50m (15, 25, 50m legs)
3. Box Jumps from a seated position, 5x5
4. Bench Press, 6x2
5. Box Squats, 6x3
6. 3x8 Weighted Sit-ups
7. 3x8 Back Extensions

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Mandatory Accessories:

1. 50 Kettlebell Swings
2. Kettlebell Crush Lift, 3x8 (This will have a demo video up for it by the end of the day)
3. 5-4-3-2-1 Pyramid x2
   DB front raises
   Lateral raises