ashley-horner-WTF.pdf - ashley horner\u2019s WTF whiskey tango fox trot A SIX WEEK TRAINER a new you is waiting it has to be you you have to make the

ashley-horner-WTF.pdf - ashley horneru2019s WTF whiskey...

This preview shows page 1 - 14 out of 69 pages.

ashley horner’s WTF
Image of page 1
tango fox trot whiskey
Image of page 2
A SIX WEEK TRAINER
Image of page 3
Image of page 4
a new you is waiting...
Image of page 5
it has to be you. you have to make the decision to say enough with the lifestyle you’re living and actively search for a better journey. If you wonder why you give up so many times it’s because it’s hard and you allow
Image of page 6
life to define you rather than you defining your life .... well, ya know what, the pattern is never going to change unless you decide it’s going to. The future you will live is written in the pages today... ...decide & conquer.
Image of page 7
Test your one-rep max Start with a light warm-up of a few minutes. You obviously don’t want to exert yourself too much during the warm-up, don’t want to start testing your 1RM or your 3RM with a cold body. TRACK YOUR PROGRESS! You will never be able to figure out where you’re going if you don’t know where you’re starting. You can also do 3RM if you feel more comfortable. If you’re not familiar with the warm-up and protocol, try this one.
Image of page 8
Start light for your first warm-up set, picking a weight that you can easily complete for 10 repetitions without much of a struggle. For each of the following warm- up sets, increase the weight by 10-20 percent and reduce the number of repetitions. The weight should get progressively harder, but not so hard that it’s a struggle to finish your warm-up sets. Once you’ve estimated your 1RM, write that number down! I’m going to ask you to retest at the end of 6 weeks to see how much stronger you’ve gotten. Not only will you’ve retesting but you will be using your 1RM or 3 RM as a guide through this program. Save your energy for the max! Example warm-up for an estimated 135-pound 1RM: • Set 1: 8-10 reps using just the bar • Set 2: 6-8 reps with 75 lbs. • Set 3: 4-6 reps with 90 lbs. • Set 4: 3-4 reps with 105 lbs. • Attempt 1: 120 lbs. • Attempt 2: 130 lbs. • Attempt 3: 135 lbs.
Image of page 9
-Strength: Deadlift find your 3 rep max -Conditioning Circuit, 3 Rounds: 1. Weighted walking lunges, 20 strides 2. Run/Row 200 meters 3. Weighted box/Bench Step- Up, 10 Reps -Circuit, 4 Rounds: 1. Toes –To-Bar, 8 Reps (Alternate :Hanging Leg Raise) 2. Run, 200 Meters W1 Deadlift & Conditioning D 1
Image of page 10
-Strength: Bench press find your 1RM -Conditioning Circuit, 4 Rounds: 1. Man Makers, 8 Reps 2. Pushups, max effort or 15 Reps 3. Burpees, 15 Reps Rest exactly 7 minutes, then: 4. Dumbbell Thrusters, 10 Reps 5. Kettlebell Swing, 15 Reps 6. Walking planks, 15 Reps W1 Bench Press & Conditioning D 2
Image of page 11
`1``` Two days down and many days ahead of you. If you’re wondering what you got yourself into, that’s okay. I created this program to challenge you, to mentally make you stronger and push you everyday. Yes, testing week asks a lot from your body so make sure you’re recovering well. I like hot salt baths, using my POWERDOT and recovering with Re-kaged. Wake up a little sore today? No excuses.
Image of page 12
Yo u ’ l l s t a r t o f f to d ay ’s wo r ko u t by f i n d i n g yo u r 1 R M fo r t h e b a c k s q u a t .
Image of page 13
Image of page 14

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture