Conor Martin

MONDAY - JAN. 9, 2017

Wo rko ut Set 1 Set 2 Set 3

Re s ult Re ps Re s ult Re ps Re s ult Re ps

Warm-Up Chest Stretch - 5-10min

Warm-Up Alternating Med Ball Push-Ups x 10 each side
Warm-Up Cuban Press x 10 reps
1
Bench Press
Max Be nch Pre s s
1
Behind the Neck Press
Max Be hind the Ne ck Pre s s

Strict Pull Ups

Max Strict Pull-ups , One Se t
8 8 8
A Skull Crusher
Barbe ll Skull Crus he r. 3x6-8, FAIL in the 6-8 range . 4 count lowe r.
8 8 8
A Barbell Curls
3x6-8, FAIL in the 6-8 range . 4 Count Lowe r. 90 s e conds re s t be twe e n s upe rs e ts .
8 8 8
B DB Hammer Curls
3x6-8 Alte rnating EACH ARM, FAIL in the 6-8 range . 4 Count Lowe r
8 8 8
B Dumbbell Skull Crushers
3x6-8 EACH ARM, FAIL in the 6-8 range . 4 Count Lowe r. 90 s e conds re s t be twe e n s upe rs e ts .
15 15 15
C Dumbbell Preacher Curls
Sque e z e for 1 count at top
15 15 15
C T ricep Push Do wns
Sque e z e for 1 count at bottom
C Barbell Reverse Curls 15 15 15
15 15 15
C T riangle Push-ups
1 minute re s t at e nd of s upe rs e t.
Record time to run 1 L
1 Mile (1600 Meters)
This will be us e d for pacing during HIIT workouts .

T UESDAY - JAN. 10, 2017

Wo rko ut Set 1 Set 2 Set 3

Re s ult Re ps Re s ult Re ps Re s ult Re ps

Warm-Up Toe Touch Squat - 2x10

Warm-Up Cossack Squat 2x8 each way
Warm-Up Bull Dog Complex - 2x5 each way
Fro nt Squat 1
Deadlift 1
GIANT SET - 3 x 8-12 FAIL in the 8-12 range. Rest 30 seconds or less between exercises.
No tes
Complete all exercises then rest for 2 minutes.
12 12 12
A Leg Press
3x8-12 - Clos e to failure in the 8-12 range . Re s t 30 s e conds be twe e n e xe rcis e s .
A Hamstring 12 12 12
Curls 3x8-12 FAIL in the 8-12 range . Re s t 30 s e conds or le s s be twe e n e xe rcis e s .
A Knee 12 12 12
Extensio ns 3x8-12 FAIL in the 8-12 range . Re s t 30 s e conds or le s s be twe e n e xe rcis e s .

12 12 12
A Hack Squat
3x8-12 Clos e to failure in the 8-12 range . Re s t 30 s e conds or le s s be twe e n e xe rcis e s .

A Standing Calf 12 12 12
3x8-12 FAIL in the 8-12 range . Re s t 30 s e conds or le s s be twe e n e xe rcis e s . Afte r you comple te all
Raises
e xe rcis e s the n re s t for 2 min.
 Conor Martin
WEDNESDAY - JAN. 11, 2017

Wo rko ut Set 1 Set 2 Set 3

Re s ult Re ps Re s ult Re ps Re s ult Re ps

During core days you will move through the core work at a rapid pace with
No tes good form. Try to keep your heart rate elevated the entire time. Minimal
Rest.
A Reverse Decline Crunch 15 15 15
A Side Plank Elbo w T o uch 10 10 10
A Leg Lifts 20 20 20
B Weighted Plank 60 secs 60 secs 60 secs
B Russian T wists 20 20 20
B Strict T o es to Bar 10 10 10
C Decline Sit-ups 15 15 15
C Bar Ro tatio ns 10 10 10
C Ro ll Outs 10 10 10
Record completion of cardio/run
20 Minute HR 145-165
You can choose anything, can go 10 minutes on one thing then switch to
(Elliptical/T readmill/Bike/Ro wer)
another. Keep your heart rate between 145-165

T HURSDAY - JAN. 12, 2017

Wo rko ut Set 1 Set 2 Set 3

Re s ult Re ps Re s ult Re ps Re s ult Re ps

Warm-Up External Rotation off Knee 2x15 each

Warm-Up Face Pulls 2x15
Warm-Up Clapping Push Up 2x6
1
Incline Bench Press
Max Incline Be nch

Strict Chin-Ups
One s e t of max re ps of chin ups
GIANT SET - Rest 30 seconds or less between exercises, complete all exercises then
No tes
rest for 2 minutes.
15 15 15
A Arno ld Press
Re s t 30 s e conds or le s s be twe e n e xe rcis e s
A Lat Pull Do wn Behind 15 15 15
Neck Re s t 30 s e conds or le s s be twe e n e xe rcis e s
A Machine Sho ulder 15 15 15
Press Re s t 30 s e conds or le s s be twe e n e xe rcis e s
A Chest Suppo rted 15 15 15
Ro w Re s t 30 s e conds or le s s be twe e n e xe rcis e s , comple te all e xe rcis e s the n re s t for 2 minute s .
Record completion of cardio/run
Spinning Bike Sprints
10 Rounds -20s e c on 1 min re s t-Add re s is tance for s prints -turn down for re s t but ke e p s pinning

FRIDAY - JAN. 13, 2017

Wo rko ut Set 1 Set 2 Set 3

Re s ult Re ps Re s ult Re ps Re s ult Re ps

No tes REST DAY

SAT URDAY - JAN. 14, 2017
Set 1 Set 2 Set 3
Wo rko ut
Re s ult Re ps Re s ult Re ps Re s ult Re ps

Warm-Up Prisoner Squat x 10

Warm-Up Toe Touch Squat x 10
Warm-Up Cossack Squat x 10 each way
 Conor Martin
SAT URDAY - JAN. 14, 2017

Wo rko ut Set 1 Set 2 Set 3

Re s ult Re ps Re s ult Re ps Re s ult Re ps

Warm-Up Knee Jump x 10

1
Back Squat
Max Back Squat

Back Squat 15 15
35% 40%

GIANT SET 3x20 AS HEAVY AS POSSIBLE. Rest 30 seconds or less between

No tes
exercises. Complete all exercises then rest for 2 minutes
20 20 20
A Leg Press
3x20 AS HEAVY AS POSSIBLE. Re s t 30 s e conds or le s s be twe e n e xe rcis e s .
20 20 20
A Hamstring Curls
3x20 AS HEAVY AS POSSIBLE. Re s t 30 s e conds or le s s be twe e n e xe rcis e s .
20 20 20
A Leg Extensio ns
3x20 AS HEAVY AS POSSIBLE. Re s t 30 s e conds or le s s be twe e n e xe rcis e s .
20 20 20
A Walking Lunges 3x20 TOTAL - AS HEAVY AS POSSIBLE holding dumbbe lls . Re s t 30 s e conds or le s s
be twe e n e xe rcis e s .
20 20 20
A Standing Calf Raises
3x20 AS HEAVY AS POSSIBLE. Re s t 30 s e conds or le s s be twe e n e xe rcis e s .
20 20 20
A Seated Calf Raises
3x20 AS HEAVY AS POSSIBLE. Re s t 30 s e conds or le s s be twe e n e xe rcis e s .
Record completion of cardio/run
20 Minute HR 145-165
You can choose anything, can go 10 minutes on one thing then switch to
(Elliptical/T readmill/Bike/Ro wer)
another. Keep your heart rate between 145-165