Today is the first day of a new training block. We are still hitting the gym hard and building the foundation that will propel us forward through our competitive hunting season.
This rotation will see fewer rest days but the program is designed to allow for recovery between sessions. Insert rest days where needed or where your schedule dictates.
We will be performing mostly total body lifting sessions to maximize time in the gym and leveraging lots of supersets to put an extra emphasis on muscular endurance vs. maximal strength or hypertrophy. Although strength and hypertrophy will still benefit, our focus is slightly switched to include training for muscular endurance.
You’ll also notice a change in the tempo of the exercises we perform. Where previously we had a pause at the bottom of most exercises, now we will be exploding right out of the bottom.
Squat variation @20X1 (2-seconds down, 0-seconds pause at the bottom)
3 sets of 8 reps to warm up to a tough set for 8 reps, then…
8, 8, 8+ reps, 90-seconds rest between sets
*In this workout, you’ll perform 3 sets of 8 reps to warm-up then 3 more sets of 8 reps at a heavy weight. After each set, if you feel like you could have performed more than 2 additional reps, you’ll add weight. In the third and final set, you’ll perform as many reps as possible, with the goal of achieving 8 or more reps.
6-8 reps, strict chin-ups, no rest
20 steps walking lunges with dumbbells, 2-minutes rest
12 reps per arm, 3-point dumbbell row, no rest
12 reps per leg, bench hip hiker, 60-seconds rest
12 reps dumbbell hammer curls, no rest
10 reps, alternating bird dog, no rest
Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.