Operation Meatrocket is a comprehensive strength and conditioning program focused on optimizing your athletic ability while not sacrificing your gains.
You can expect three strength and conditioning days each that are programmed around a concurrent model. Each day will focus on different intensity and volume exposures to ensure that you experience a well rounded training week while continuously seeing progress throughout the program.
A1
Bear KB Drag
A2
Dynamic KB Arm Bar
A3
KB Clean & Catch
B
Squat of Choice
3 x 3
C
Rear Foot Elevated Split Squat
2 x 15
D1
Hooklying DB Bench Press
3 x 10
D2
Lat Pulldown
3 x 10
D3
Leg Curl
3 x 15
E1
Preacher Curl
E2
Seated Bicep Curl
A1
Crawling
3 x 1:00
A2
Cross Connect March
3 x 1:00
A3
Rolling
3 x 1:00
B1
Pogo Jump
3 x 10
B2
Hamstring Co-Contraction Hold
3 x 30
B3
B-Skip
3 x 10
C
Treadmill Work
1 x 800
D
Treadmill Work
4 x 90
E1
GHR Eccentrics
3 x 3
E2
KB Swing
3 x 10
E3
Band Pull
3 x 30
F1
Lying Leg Raise
F2
Active Copenhagen
F3
Mountain Climber
F4
Single Leg Calf Raise
A1
Bear KB Drag
3 x 30
A2
Dynamic KB Arm Bar
3 x 30
A3
KB Clean & Catch
3 x 5
B
Bench Press
3 x 3
C
Alternating DB Incline Press
2 x 15
D1
DB Alternating Row
3 x 15
D2
FFE Reverse Lunge
3 x 10
D3
Sled Push
E1
DB Skullcrusher
E2
Cable Tricep Pushdown
A1
Crawling
3 x 1:00
A2
Cross Connect March
3 x 1:00
A3
Rolling
3 x 1:00
B1
Loaded Eccentric Drop/Jump
3 x 3
B2
Medicine Ball Scoop
3 x 5
B3
Banded High Knees
3 x 10
C
Treadmill Work
3 x 60
D
Treadmill Work
5 x 30
E
Box Jump
5 x 3
F
HICT Medicine Ball Slam
3 x 2:00
G1
Lying Leg Raise
G2
Active Copenhagen
G3
Mountain Climber
G4
Single Leg Calf Raise
A1
Bear KB Drag
3 x 30
A2
Dynamic KB Arm Bar
3 x 30
A3
KB Clean & Catch
3 x 5
B
Trap Bar Deadlift
3 x 3
C
Romanian Deadlift
2 x 15
D
Goblet Squat
E
Push Up w/ Reach
F1
Seated Alternating DB Overhead Press
F2
Seated DB Lateral Raises
A1
Crawling
3 x 1:00
A2
Cross Connect March
3 x 1:00
A3
Rolling
3 x 1:00
B1
Pike w/ Alternating Toe Touch
3 x 5
B2
Walking Buttkick
3 x 30
B3
Supine Hamstring March
3 x 10
C
Assault Bike
10 x 1:00
D
Track Workout
1 x 30:00
E
Jump Rope
3 x 2:00
F1
Lying Leg Raise
3 x 15
F2
Active Copenhagen
F3
Mountain Climber
3 x 10
F4
Single Leg Calf Raise
Kyle is strength and conditioning coach with over 15 years in the field working with both professional and collegiate athletes, as well as with everyday people interested in upping their games!
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