April Training Program

I wrote this all out in my training log.

April Mass Made Simple Program

This is the program David created for the next month.  Similar to Mass Made Simple with some breathing exercises and correctives.
Specific Warm-Up (this is before every training session in addition to foam roll and our own mobility work)
DB Shrugs 1 x 15
Hang Clean x 5
Front Squat x 5
Overhead press x 5
Overhead shrug x 5 SLDL x 5
Bent over row x 5
Day 1
A1) Front Squat 2 x 3
A2) Supine Neck Flexion w Band Pull 2 x 6
B) Trap Bar Deadlift 1 x 12
C1) Chest Supported Row (overhand grip) 4 x 3, 1 x 12
C2a) Side lying Hip IR (Left only) 2 x (6x3s)
C2b) Side lying Hip ER v. Wall (right only) 2x (6x3s)
D) Chin Up 3 x 6
E) Bench Press w 2sec Pause 2 x 3
F) DB Farmers Walk 1x 100 yards
Day 2
Do Something :  I pick one and do them for no longer than 10-15 minutes KB Swings, Forward Sled Drags, or KB/Barbell Complex
Day 3
A1) Front Squat 2 x 3
A2) Vertical Jump 2 x 6
B) Trap Bar Deadlift 1 x 12
C1) Chest Supported Row (overhand grip) 2 x 3
C2) Supine Neck Flexion w Band Pull 2 x 6
D) Chin Up 1 x 6
E1) Bench Press w 2sec pause 4 x 3
 E2) Tall Kneeling Chest Pass 4 x 8
E3) Seated 90/90 Apical Expansion 2 x 6 breaths
F) DB Farmers Walk 2 x 50 yards
Day 4
Same as Day 2
Day 5 **Perform 20 chin ups throughout workout
A1) Front Squat 4 x 3
A2) Vertical Jump 4 x 6
A3a) Side lying Hip IR (Left only) 2 x (6x3s)
A3b) Side lying Hip ER (Right only) 2 x (6x3s)
**Chin ups
B) Trap Bar Deadlift  1 x 12
**Chin ups
C1) Chest Supported Row (overhand grip) 2 x 3, 1 x 12
C2) Seated 90/90 Apical Expansion 2 x 6 breaths
**Chinups
D1) Bench Press w 2sec pause 2 x 3
 D2) Tall Kneeling Chest Pass 2 x 8
**Chin ups
E) DB Farmers Walk 1 x 100 yards


Categories: Strength Training

2 replies

  1. Matt,

    Thanks for posting this. So I’m confused are you doing this workout/program 5 days per week or how many days per week?

    Thanks,
    Greg

    • Greg,
      Day 2 and 4 are basically off days..I do something like a complex, or ms)aybe do 100-200 swings, or some sled drags (no longer than 10-15 minutes)..typically, Monday Wed Fri are my lifting days (days 1 3 n 5)

      Thanks,
      Matt.

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