Basebuilding for Strength and Conditioning

No one is expected to be able to do 20 pull ups straight off the bat. 1 clean rep with a few seconds rest off the bar 20 times is more than acceptable. Yes it’s time consuming. Yes it’s effective

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Monday Strength Endurance

Cardio (Zone 2)

Tuesday Endurance

Wednesday Endurance

Cardio (LISS)

Saturday Endurance 

Trap Bar Deadlift

Overhead Press (Barbell)

Zercher Reverse Lunge

Thursday Strength

Suitcase Carry

Windmill (Kettlebell)

Monday Strength

Saturday Endurance

Tuesday HIC

Friday HIC

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