Man of Steel Pre Phase HORIZONTAL

ÒMan Of St ÒMan Stee eelª lªÓ Ó Tra rain inin ing g Pl Plan an by Ma Mark rk Twi wigh ghtt & Ro Rob b Ma MacD cDon onal ald d Monday Tuesday Wednesday Thursday

Gym Jo Gym Jone ness Friday Saturday

Prepar Prep arat atio ion n Ph Phas asee Sunday

1 STRENGTH 2 RECOVERY Workout: 60 minute te Row/Ride/Ru Row/Ride/Run Row/ ide de// un de 2x5 Wall Squat @ Easy Pace 2x10 Squat 2x5 Goblet Squat Then: Clean + Front Squat + Hang Clean: One Triplet every 30 seconds for 10 minutes i.e. 20 total triplets Use 75# - 135# Then: Work up to Deadlift 1RM Then: 5x2 Deadlift @ 80% 1RM Rest 3 minutes between sets Then: KB Swing @ 24kg + 30 sec FLR on rings 10-9-8-7-6-5-4-3-2-1 10-9-8-7-6-5 -4-3-2-1 reps of each Then: Cool Down

3 INTERVAL 4 RECOVERY Workout: 60 minute Row/Ride/Run 10 minute Row @ Easy @ Easy Pace Pace Then: 6x (30sec sec Work/30sec Active c ve Rest) Row @ >150m per interval pace Three Blocks, Rest 4 minutes between blocks Then: 10 minute Row @ Easy Pace

5 POWER ENDURANCE 6 RECOVERY Workout: 60 minute mi Row/Ride/Run Row/Ride/Ru n 2x5 x5 Wall S Squat uatt @ Eas Easy Pace 2x10 x10 Squat Squa 2x5 x5 Goblet Goblet Squat Sq a @ 25# Sq 25# Then: Practice Pull-up, ull-up, ull-u p, Squat, q t, Push-up, us - , Sit-up it-up it -up Then: 100x Pull-up Pull -up + 30x 0x TGU @ 25# 25# + + 100x Push-up Push-up + 30x 0x TGU @ 25# 25# + + 100x Air Squat + 30x 0x TGU @ 25# + 100x Sit-up + 30x 0x TGU @ 25# Then: Cool Down

7 REST Rest

C

E

G

FOR FULL PROGRAM NOTES AND ÒHOW-T ÒHOW-TOÓ OÓ INSTRUCTIONS SEE GYM JONES WEBSITE

A

B

D

F