Skip to main content

Base Building D1

Tactical Barbell Base Building - Strength Endurance Day 1 

Warmup

  • 3-5 min cardio warmup (easy)
  • 3 rounds of 
    • 10 PVC passthroughs
    • 10 push ups
  • 3 rounds of 
    • 5 wall squats
    • 10 lunges
  • 5 mins of dynamic stretching

SE

  • 3 rounds of:
    • Control
      • Push Ups
      • Sit Ups
      • Pull Ups
      • Squats
    • Volume
      • Push Ups
      • Sit Ups
      • Pull Ups
      • Squats
    • Dynamic
      • Push Ups
      • Sit Ups
      • Pull Ups
      • Squats 
    • 3 min rest

 

Cooldown

Comments

Post a Comment

Popular posts from this blog

Spartan Beast Prep - Day 33

SITREP - 250819 RECOVERY MATRIX:  🛌 SLEEP [7H 21M, GREAT] 🔥 SAUNA [15M @ 180-200F] 🧊 COLD PLUNGE [5M @ 65F] 📊 HRV [NORMAL, 55]  SUPPLY STATUS:  Fish oil - 2000 mg Multivitamin COQ-10 - 400 mg Lion's Mane - 1800 mg Vitamin D - 50 mcg TRAINING REPORT:  Warm-up (8 min) 2 min Cardio of Choice + 3 Sets: 15 sec Cardio Sprint → Seated BB Good Morning: 6-10 reps @30X0 Extended Plank: 40-60 sec A) Primary Movement (12 min): Conventional Deadlift Every 3:00 x 3 Working Sets Warm-up Set: 10 reps @20X1 - Easy - 135 Working Set 1: 8 reps @20X1 - RPE 7 - 185 Working Set 2: 6 reps @20X1 - RPE 8 - 225 Working Set 3: 4 reps @20X1 - RPE 9 - 275 B) Supporting Lift (10 min): Supinated Bent Over Row or Smith Machine Supinated Bent Over Row Every 2:30 x 4 Working Sets Warm-up Set: 10 reps @20X0 - Easy - 135 Working Set 1: 10 reps @20X0 - RPE 7 - 135 Working Set 2: 8 reps @20X0 - RPE 8 - 145 Working Set 3: 6 reps @20X0 - RPE 9 - 155 Working Set 4: Drop back to Set 1 weight, MAX unbroke...
Post a Comment
Read more

Spartan Beast Prep - Day 26

  Warm-up (8 min) 2 min Cardio of Choice 3 Sets: Seated BB Good Morning: 6-10 reps @30X0 Straight Arm Band or Cable Lat Pulldown: 10-15 reps A) Primary Movement (12 min): Deficit Sumo Deadlift Every 3:00 x 3 Working Sets Warm-up Set: 10 reps @20X1 - Easy Working Set 1: 9 reps @20X1 - RPE 8 Working Set 2: 7 reps @20X1 - RPE 8 Working Set 3: 5 reps @20X1 - RPE 8 B) Supporting Lift (10 min): Barbell Bent Over Row Every 2:30 x 4 Working Sets Warm-up Set: 10 reps @20X0 - Easy Working Set 1: 12 reps @20X0 - RPE 8 Working Set 2: 10 reps @20X0 - RPE 8 Working Set 3: 8 reps @20X0 - RPE 8 Working Set 4: Drop to Set 1 weight, MAX unbroken reps @20X0 (aim for 12+ reps) C) Detail Work (12-14 min): 3 working sets Push-Up: MAX unbroken reps @20X0 - rest 15 sec Deficit Hand Supported Rear Foot Elevated Split Squat: 8 reps/side @30X0 - rest 90 sec and back to 1 D) Pump Work (8-10 min): 5 sets Inverted Skull Crusher: 10-20 reps - rest 30-60 sec between sets Cooldown (5 min): 2 sets Single Arm Wall P...
1 comment
Read more

Spartan Beast Prep - Day 19

  Day 19 Warm-up (8 min) 2 min Cardio of Choice 3 Sets: Seated DB Good Morning: 6-10 reps @30X0 Forearm Plank Knee to Elbow: 40-60 sec A) Primary Movement (12 min): Conventional Deadlift Every 3:00 x 3 Working Sets Warm-up Set: 10 reps @20X1 - Easy Working Set 1: 9 reps @20X1 - RPE 8 Working Set 2: 7 reps @20X1 - RPE 8 Working Set 3: 5 reps @20X1 - RPE 8 B) Supporting Lift (10 min): Supinated Bent Over Row Every 2:30 x 4 Working Sets Warm-up Set: 10 reps @20X0 - Easy Working Set 1: 12 reps @20X0 - RPE 8 Working Set 2: 10 reps @20X0 - RPE 8 Working Set 3: 8 reps @20X0 - RPE 8 Working Set 4: Drop to Set 1 weight, MAX unbroken reps @20X0 (aim for 12+ reps) C) Detail Work (12-14 min): 3 working sets Strict Bar Dip: 8-12 reps @20X1 - rest 15 sec Hand Supported Rear Foot Elevated Split Squat: 12 reps/side @30X0 - rest 90 sec and back to 1 D) Pump Work (8-10 min): 8 min AMRAP Narrow Grip Bench Press: 6 reps Dumbbell Skullcrusher: 12 reps Narrow Grip Tricep Pushup: 12 reps Cooldown (5 min)...
1 comment
Read more