7/25/2019 Man of Steel Pre Phase (1)

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ManOfSteelTra

iningPlanbyMarkTwight&

RobMacDonald

Gym

Jones

Prepa

rationPhase

Monday

Tue

sday

Wednesday

Thursday

Friday

Saturday

Sunday

1STRENGTH

2RE

COVERY

3INTERVAL

4RECOVERY

5POWERENDURANCE6RECOVERY

7REST

Workout:

2x5WallSquat

2x10Squat

2x5GobletSquat

Then:

Clean+FrontSquat+Hang

Clean:

OneTripletevery30seconds

for10minutesi.e.20total

triplets

Use75#-135#

Then:

WorkuptoDeadlift1RM

Then:

5x2Deadlift@

80%1RM

Rest3minutesbetweensets

Then:

KBSwing@

24kg+

30secFLRonrings

10-9-8-7-6-5-4-3-2-1repsof

each

Then:

CoolDown

60m

inuteRow/Ride/Run

@EasyPace

Workout:

10minuteRow@

Easy

Pace

Then:

6x(30secWork/30sec

ActiveRest)Row@>1

50m

perintervalpace

ThreeBlocks,Rest4

minutesbetweenblocks

Then:

10minuteRow@

Easy

Pace

60minuteRow/Ride/Run

@

EasyPace

Workout:

2x5WallSquat

2x10Squat

2x5GobletSq

uat@

25#

Then:

PracticePull-up,Squat,

Push-up,Sit-u

p

Then:

100xPull-up+

30xTGU@2

5#+

100xPush-up

+

30xTGU@2

5#+

100xAirSqua

t+

30xTGU@2

5#+

100xSit-up+

30xTGU@2

5#

Then:

CoolDown

60minuteRow/Ride/Run

@

EasyPace

Rest

FORFULLPROGRAM

NOTESANDHOW-TO

INSTRUCTIONSSEE

GYMJONESWEBSITE

A

B

C

D

E

F

G

VE

Y

3INT

RV

L

4RECOVE

Y

5POWERENDURANC

6RE

teRow/ideide/u

Pace

Workout:

10minuteRow@

Easy

Pace

Then:

secWo

rk/30sec

cve

perintervalpace

ThreeBlocks,Rest4

minutesbetweenblocks

Then:

10minuteRow@

Easy

Pace

60minuteRow/Ride/Run

@

EasyPace

Workout:

2x5WallSuuatat

2x10Squa

2x5GobletSq

at

25#

Then:

ull-

p,,

t,

us-

,it-u

p

-

Then:

100xPull-up

30xTGU@2

100xPus-up

30xTGU@2

5

#

100xAirSqua

t+

30xTGU@2

5#

100xSit-up

30xTGU@2

5#

Then:

CoolDow

60mi

@

Eas

C

F

7/25/2019 Man of Steel Pre Phase (1)

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7/25/2019 Man of Steel Pre Phase (1)

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ManOfSteelTra

iningPlanbyMarkTwight&

RobMacDonald

Gym

Jones

Prepa

rationPhase

Monday

Tue

sday

Wednesday

Thursday

Friday

Saturday

Sunday

29STRENGTH

30R

ECOVERY

31INTERVAL

32RECOVERY

33RECOVERY

34RECOVERY

35R

EST

Workout:

10minuteRow@

EasyPace

Then:

Clean/FrontSquat/Jerk:

2x5/5/3@

70%(ofC&J)

2x4/4/3@

75%

2x3/3/3@

80%

Then:

8x2FrontSquat@

80-85%

1RM

Rest1minbetweensets

Then:

FrogHop:

10m20m30m40m30m20m10mRest1minbetweensets

Then:

CoolDown

60m

inuteRow/Ride/Run

@EasyPace

Workout:

10minuteRow@

Easy

Pace

Then:

2000mRowforTime

Restamountoftimeitt

ook

tocomplete2000m

1000mRowforTime

Restamountoftimeitt

ook

tocomplete1000m

500mRowForTime

Then:

CoolDown

60minuteRow/Ride/Run

@

EasyPace

Workout:

2x5WallSquat

2x10Squat

2x5GobletSq

uat

Then:

20xOHS@4

5#BB+

20xFeet-To-Hands+

30xFrontSqu

at@

75#+

30xKTE+

40xBackSqu

at@

75#and

20-30#ofcha

in+40x

AtomicSit-up

+

50xAirSquat

+

50xSit-up(fe

etanchored)

Then:

10xPush-up+

10second

Rest

TenRounds

Then:

CoolDown

60minuteRow/Ride/Run

@

EasyPace

Rest

FORFULLPROGRAM

NOTESANDHOW-TO

INSTRUCTIONSSEEGYM

JONESWEBSITE

A

B

C

D

E

F

G

OVERY

31INTERVAL

32RECOVERY

33RECOV

RY

34RE

teRow/ieide/u

Pace

Workout:

10minuteRow@

Eas

Pace

Then:

RowforTime

esam

tocomplete2000m

1000mRowforTime

Restamountoftimeitt

ook

tocomplete1000m

500mRowForTime

Then:

CoolDown

60minuteRow/Ride/Run

@

EasyPace

Workout:

2x5WallSuuatat

2x10Squa

2x5GobltSq

a

Then:

@4

5

#

x

To-Hands

30xFronSqu

a

@

5#

30xKTE

40xBackSqu

att

75#and

20-30#of

cha

i

40x

AtomicSit-up

+

50xAirSquat

50xSit-up(fe

etanchored)

Then:

10xPush-up+

10second

Rest

TenRounds

Then:

CoolDown

60mi

@

Eas

C

E

F

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