Nathan Kiely Athletic Performance
Features
1 sessions per week
Must use App app to view and log training
Program Training
A1
Hang Clean Speed Shrug
2 x 10 @ 44.09 kg
A2
High Hang Muscle Clean
2 x 10 @ 44.09 kg
A3
Toes - Shrug - Drop and Catch
2 x 10 @ 44.09 kg
B1
Hang Power Clean
5, 3, 3, 2, 2
B2
Seated Box Jump - Hands Behind Head
5 x 3
C1
Bench Press
6 x 5 @ 55, 60, 65, 70, 75, 80 %
C2
Barbell RDL
8, 6, 5 @ 60, 70, 80 %
D1
DB Walking Lunge
3 x 16
D2
Band Pull-Apart
3 x 50
A
Dynamic Warm Up - Blue Program
B
Running mechanics - Blue program
C
Single Leg Hop - Linear
3 x 10
D
30 m Sprint From Two-Point Standing Start
4 x 30
E
Short High-Intensity Running Intervals
1 x 12
A1
High Hang Snatch High Pull
2 x 10 @ 44.09 kg
A2
Snatch Balance
2 x 10 @ 44.09 kg
B1
Hang Power Snatch
5 x 3
B2
Pogos
3 x 10
C1
High Bar Back Squat
5, 5, 3, 3, 2, 2 @ 45, 55, 65, 75, 85, 90 %
C2
Chin up
5 x 5
D1
Barbell Hip Thrust
8, 6, 5 @ 60, 70, 80 %
D2
DB Curl And Press
3 x 24
E1
Nordic Hamstring Curl
3 x 5
E2
Wall Hip Iso Hold
3 x 30
A1
Overhead Press
2 x 10 @ 44.09 kg
A2
Push Press
2 x 10 @ 44.09 kg
A3
Push Jerk
2 x 10 @ 44.09 kg
B1
Push Jerk
5, 3, 3, 2, 2
B2
Single Leg Step Up Jump
5 x 8
C1
Front Squat
5, 5, 3, 3, 2, 2 @ 45, 55, 65, 75, 85, 85 %
C2
Single Arm DB Row
3 x 12
D1
Prone GHD Iso Hold w/ Plate Chest Punch
3 x 8
D2
Incline DB Bench Press
3 x 12
E1
Barbell Bicep Curl
3 x 20
E2
Rope Triceps Pushdown
3 x 20
E3
DB Lateral Raise
3 x 12
A
Dynamic Warm Up - Blue Program
B
Running mechanics - Blue program
C
Resisted Sprint
6 x 10
D
30 M Fly Sprint
3 x 30
E
Extensive Tempo Runs
1 x 10
