Battle Ground Copyright Jason Ferruggia

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Myron Walters
5 years ago
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2 Heavy Upper Body Day 1) 60 Incline DB Press Reps: 8 Rest: 90 Note: Palms facing each other 2) 30 Incline Neutral Grip Barbell Press w/chains Reps: 6 Note: Use a straight bar if it s your only option. Sets should be explosive. No grinders. 3a) Barbell Military Press Reps: 8-10 Note: Clean, non- stop pumping reps. 3b) Pull Up Reps: ) 1 Arm Pronated Landmine Row Reps: 8-10 (between arms) 5a) Overhead Rope Extension Note: Use a band if no rope available 5b) Hammer Curl Reps: 8-10

3 Heavy Lower Body Day 1) Glute Ham Raise Rest: 90 Note: Use a BW leg curl on JGXT or furniture sliders if you don t have a GHR. 2) DB Split Squat Sets: 2 Rest: 45 (between legs) Note: Focus on ROM and pause for 1 bottom 3) Squat (Back, Front, KB Front, Goblet, Belt) Reps: 6 Rest: 90 Note: Explosive reps only. No slow grinders. 4) Dumbbell Romanian Deadlift Sets: 1 Reps: 20 Note: Brace abs, pull ribs down, maintain perfect posture. Focus on stretch at bottom. 5) JGXT Pike 6) 1 Arm Farmers Walk Sets: 2 Reps: 30 sec. Note: Walk for 30 sec. with the weight in one hand then immediately switch hands and walk for another 30 seconds.

4 Sprints Optional session done 4-6 hours before, after or in place of lower body training 1) Jumping Jack- 30 seconds 2) Flings- 30 seconds 3) Overhead Squat- 20 4) Ground on Fire Rapid Hopping in Place- 20 seconds 5) High Ankle Hopping- 20 seconds 6) Walking Lunge w/ Twist- 5 per side 7) Walking Leg Kick/Toe Touch- 10 per side 8) Walking Knee to Chest- 10 per side 9) Butt Kick- 10 per side 10) Side Shuffle- 20 yards both directions 11) Arm Circles Forward ) Arm Circles Backward ) 5-7 Progressively Faster Warm Up Sprints of 30 Yards 14) 6-10 x yard hill, beach or sled sprints seconds rest

5 Upper Body Rep Day 1a) 60 Incline Neutral Grip DB Row Note: Initiate by driving shoulder blades back, hold for 1 top. 1b) Ring Dip Note: Keep palms neutral throughout. 2a) Low Incline Lateral Raise Reps: Note: Try to extend arms out to side as far as possible when raising the weights. 2b) Angled Bar Pushdown Note: Pause for 1 top & bottom. 2c) Fat Gripz EZ Bar Curl Note: Use a 3 second eccentric and extend fully at the bottom of each rep.

6 Lower Body Rep/ Conditioning Day 1a) 1 Arm Kettlebell Swing Reps: 20 Note: 1b) Battling Rope or Med Ball Slam Reps: 20 sec. Note: Do body saw on JGXT or sliders if no rope or med ball 1c) Forward Sled Push Reps: 30 sec. Note: Replace with walking lunge, bike sprint, car push or step up 1d) Jump Rope Reps: 30 sec. Note: As fast as possible

7 1) Jump Rope- 2 minutes (optional) 2) Shoulder Dislocations w/ Band or Broomstick- 25 3) Pronated Band Pull Apart at Chest Height- 12 4) Behind the Back Band Fly- 10 5) Supinated Band Pull Apart at Navel Height- 12 6) Kneeling Pushup- 10 7) Scapular Wall Slide- 12 8) Pushup Plus- 20 9) Band Face Pull ) Cat/ Camel ) Slow Curl Up- 3 x 5 sec. holds on each side 12) Bird/ Dog- 5 13) YTWL- 5 each 14) Handstand Hold- 2 x sec 15a) Front Lever Iso Hold- 4 x 10 sec. x 30 15b) Planche Iso Hold- 4 x 10 sec. x 30 1) Jump Rope- 2 minutes (optional) 2) Lateral Walks w/ Band Around Knees and Slight Forward Lean- 10 in each direction 3) Overhead Squat- 10 4) Iso Hold Kneeling Side Plank/ Clam Combo- 60 sec per side 5) Squat w/ Band Around Knees- 10 6) Iso Hold Fire Hydrant- 60 sec per side 7) Cat/ Camel- 5 8) Cossack Squat- 10 per side (hold onto something if necessary and sink lower on each rep) 9) Ankle Mobility Wall Drill- 30 seconds per side 10) 3 Point Front Lunge Stretch- 30 seconds per side 11) Hip Flexor Wall Mobility Drill- 30 seconds per side 12) 90/90 Glute Stretch seconds per side 13) Bridge & Reach- 10 (glute bridge and reach across body with one arm to opposite side) 14) Shoulder Dislocations w/ Band or Broomstick 15) Supinated (Palms Up) Band Pull Apart at Chest Height ) Downward Dog Pumping Calf Stretch- 10 per side

No Mercy Phase 4 Copyright Jason Ferruggia

No Mercy Phase 4 Copyright Jason Ferruggia Phase 4 Notes We ll be either maintaining or tapering the volume over the remaining few weeks; NOT increasing it. This is to get you ready to peak for a new max. PLEASE hold back on your 5 s and 3 s. Save