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7/25/2019 Man of Steel Pre Phase (1)
1/6
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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7/25/2019 Man of Steel Pre Phase (1)
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7/25/2019 Man of Steel Pre Phase (1)
5/6
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
7/25/2019 Man of Steel Pre Phase (1)
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