CoryFreeman2

Aug 24th 2018

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SFAS PREP THOR3 STRENGTH

DOWNLOADS/VIEWS: 14/4899

RATING: 63 (FROM 3 JEFIT MEMBERS)

2 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Created for Special Forces Candidates to prepare for Special Forces Assessment and Selection.

Big lifts follow a 15, 12, 10, 8 rep range decreasing reps per week while increasing weight. For Example Week 1 Day 1 Back Squat 15,15,15,15. Week 2 Day 1 Back Squat 12,12,12,12.

Push Ups, Sit Ups, Dips and Pull ups are for Max reps each revolution.

Day 1 Week 1-4 11 exercises, 1 hr 9 mins

Barbell Front Squat	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Side Split Squat	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Day 1 Week 5-8 12 exercises, 1 hr 17 mins

Barbell Squat	3x8 reps	rest: 60s
Rocket Jump	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Day 1 Week 9-12 8 exercises, 52 mins

Barbell Side Split Squat	3x8 reps	rest: 60s
Weighted Pull-Up	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Cable Pallof Press with Rotation	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Day 2 Week 1-4 11 exercises, 1 hr 9 mins

	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Hamstring Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Incline Chest Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

Day 2 Week 5-8 11 exercises, 1 hr 10 mins

Barbell Deadlift	3x8 reps	rest: 60s
Medicine Ball Overhead Slam	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Clap Push-Up	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Glute Bridge	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Lunge with Bicep Curl	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

Day 2 Week 9-12 8 exercises, 52 mins

Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Dumbbell One-Arm Bench Press	3x8 reps	rest: 60s
Machine Kneeling Leg Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x8 reps	rest: 60s
Cable Oblique Crunch	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s