Reach Functional Fitness
Functional Training, Multi-sport, WeightliftingThe Team|REACH Complete Athlete Program is a team favorite. This program is ideal for the experienced trainee who wants to increase their conditioning and vary their training.
The training is based around 3 strength and accessory days with conditioning at the end and 2 Olympic lifting days with interval conditioning at the end.
The program is a fun break for most athletes. It has a little something for everyone.
Series 1 Specs:
Skill Level - Intermediate to advanced. Need beginner level Olympic Weightlifting experience.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, SkiTrainer, Rower, AirBike, Treadmill, wall ball, slam ball, sandbag, mace, sled.
Focus - Functional Training, Weightlifting, Multi-Sport
Training Days per Week - 5
Program Length - 6 weeks
Excerpt from Day 3 Squat, Biceps, and Metcon 1:
Barbell Curl x15, 12, 10, 8
3 Rounds for Time:
400m Run
Barbell Thruster @65lbs
50m Single Arm OH KB Walking Lunge (switch arms half way)
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Bench Press
25, 20, 15, 10
C
Single Arm Overhead DB Press
3 x 15
D
Lat Pulldown
15, 12, 10, 8
Conditioning
E
TRA L1 AMRAP #1
12 Minute AMRAP 200m Row @85% PRE 15 Pushups 50m Single Arm KB OH Walking Lunge (switch arms half way) @moderate to heavy weight
Recovery
F
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Clean Shrug
3 x 3
C
Hang Clean High Pull
3 x 3
D
Clean
3 x 3
Conditioning
E
TRA L1 Conditioning Circuit #1
12 Minutes - 50 seconds work/10 seconds transition time, then move to next exercise/movement. 1) Inverted Row 2) Russian KB Swing 3) Barbell Only Shoulder Press 4) Russian Twist w/25lbs
Conditioning
F
TRA L1 Conditioning Circuit #2
9 Minutes - 50 seconds work/10 seconds transition time, then move to next exercise/movement. 1) Wall Ball Shots @8-15lbs 2) Barbell Only Reverse Lunge 3) Hang Clean @barbell only
Recovery
G
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Back Squat
25, 20, 15, 10
C
Bulgarian Split Squat
3 x 15
D
Barbell Bicep Curl
15, 12, 10, 8
Conditioning
E
TRA L1 METCON #1
3 Rounds for Time 400m Run 15 Barbell Thruster @35-65lbs 50m Single Arm OH KB Walking Lunge (switch arms half way) @moderate weight *Record Time.
Recovery
F
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Snatch Shrug
3 x 3
C
Hang Snatch High Pull
3 x 3
D
Snatch
3 x 3
Conditioning
E
TRA L1 Conditioning Circuit #3
8 Minutes - 50 seconds work/10 seconds transition time, then move to next exercise/movement. 1) Burpee to Negative Pull Up 2) Barbell Only Hang Clean and Jerk 3) GHD Back Extension 4) Slam Balls @10-15lbs
Conditioning
F
TRA L1 Conditioning Circuit #4
15 Minutes - 50 seconds work/10 seconds transition time, then move to next exercise/movement. 1) Sandbag Snatch (do not slam bag) 2) Sandbag Alternating Lunge 3) Wall Sit *Sandbag weight 30-50lbs
Recovery
G
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Deadlift
25, 20, 15, 10
C
Tricep Rope Pulldowns
3 x 15
D
Bat Wings
3 x 12
Conditioning
E
TRA L1 Interval Circuit #1
For Time: 100m Row DB Single Arm Snatch x5/per arm 200m Row DB Single Arm Snatch x10/per arm 300m Row DB Single Arm Snatch x15/per arm 400m Row DB Single Arm Snatch x20/per arm *30-50lbs DB - you can modify up or down, as needed.
Recovery
F
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
