 717 hybrid training

LEG PRESS AND BAND PULL APARTS - 100 reps unbroken for the leg press using super lightweight. 100 reps with bands in all directions warming up the upper body. 


SQUAT AND BENCH - I'd suggest starting with a Training max of 70 to 80% of your 1 rep max. Remember "this is a marathon not a sprint."  Only day I'd suggest exceeding the rep range for the squat and bench press would be the last set of day 3 and that's only if you're feeling good. Other than that, stick with the prescribed reps for those exercises. Also, In the early weeks of the program work on good technique. Control the weight on the eccentric portion (weight moving down) and drive hard the concentric portion (weight moving up). 

DEADLIFT AND OVER HEAD PRESS - I'd suggest starting around 85% of your 1rm for deadlifts and 75% for the ohp. Focus on good technique and proper bracing for these.   

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Farmer's Walk (Weighted)

Echo Bike

Suitcase Carry

Prowler Push/Drag/Rope Pull

Battle Ropes

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