Englewood

Arsenal Strength is a strength training program written to align with the principles of the conjugate system. &#x20;

You can plan for 4 training days per week consisting of 2 max effort days, and 2 dynamic effort days.&#x20;

This training split allows you to bring the most focus and quality to each session while still recovering between sessions.&#x20;

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**Strength Programming Week of Nov 2**



**Monday**



Deadlift 4 x 1 @80-85% (no touch n go)



**Accessory**

3 Sets Of:

8/8 DB Split Squat (front foot elev. 2in)

10/10 Single Leg RDL w/ external support

:40s Floor Lying Quad Stretch



**Grunt Work**

AMRAP 15&#x20;

200m Farmer Carry w/ 2x50/35 *AFAP*

200m Heavy Sandbag Carry (100+/80 carry) AFAP

*do NOT run, simply move at an aggressive pace*



**Tuesday**



Push Press : 12min to build to a 3RM (8 RPE)

Rest 3 min

1x max reps @ 90% of 3RM



**Accessory**

3 Working Sets Of:

:30s Band Assisted Plyo Push-Ups

75ft Sled Rows (heavy/stay low)

12-15 Paused Face Pulls



**GPP**

10 Rounds of:

5 Heavy Russian KB High Pull

10 Push-Ups

15 DB Curl to Press



**Strength / Power**

DB Overhead Tricep Extension 2 x 20

Banded Lat Pulldown 2 x 15



**Wednesday**



**Strength/Power**

4 Sets Of:

300 ft Forward Belted Sled Drag (4/2 Plates)

Rest: As Needed

:30s Max Skaters

Rest: As Needed



**Deload/Skill**

6 Sets Of:

10 yd Sprint (kneeling start)

*alt sides each rep*

Rest: As Needed



**Sprint and Strength Accessory**

3 Sets Of:

20 Barbell Hip Thrusts

60fit Single-leg Bounds each side

:20s Single-leg side plank

:45s Deadbug



Optional:

2:00 Couch Stretch

90/90 Hip Stretch



**Thursday**



**Strength/Power**

EMOM 10

1 High Hang Power Clean @70%

+10 Lateral Bar Hops



**Strength/Power**

3 Sets Of:

5 \*Drop RDL @ 60% 1RM Deadlift

:30s Explosive Box / Switch Lunges

60ft Later Skater Hops

*sub paused RDL*



**Power Conditioning**

2 Attempts for absolutely fastest time: 100m Row



**Accessory**

2 sets of:

15-20 Spanish Squats

12 Single-Leg Calf Raises



**Friday**



**Strength/Power**

EMOM 10

3 Pendlay Row (RX: BW)



**Strength/Power**

3 Sets Of:

20 Alt. DB Bench Press

12-15 DB Skull Crushers

:15s-:20s 90 Degree Bar Hang (1/2 of pull-up)



**Accessory**

3 Sets Of:

15-20 Plate Front Raises&#x20;

15/15 Side-Lying Banded S/A Rows e/s

General Hold Harmless and Liability Waiver:

In consideration of my participation in the activities and use of the services, facilities and equipment at Arsenal Health and Fitness or any of their agents, employees, independent contractors, affiliates, or subsidiaries, I, for myself, my heirs, personal representatives or assigns, do hereby release, waive, discharge, and covenant not to sue Arsenal Health and Fitness and its instructors, agents, independent contractors, affiliates, subsidiaries, or employees from liability from any and all claims including the negligence of Arsenal Health and Fitness, its instructors, agents, independent contractors, affiliates, subsidiaries, or employees, resulting in personal injury, accidents or illnesses (including death), and property loss arising from, but not limited to, participation in activities, use of services, or use of facilities, equipment, or premises.
I acknowledge that risks involved in the activities offered at Arsenal Health and Fitness include, but are not limited to, muscular strains or tears, broken bones, dislocated joints, partial or total paralysis, heart attacks, death, and other personal or bodily injuries to myself, including, but not limited to, my bodily senses, physical condition, reactions, or mental capabilities. I further acknowledge that risks involved in the use of the services, facilities, and equipment at the Arsenal Health and Fitness include, but are not limited to, muscular strains or tears, broken bones, dislocated joints, partial or total paralysis, heart attacks, death, and other personal or bodily injuries to myself, including, but not limited to, my bodily senses, physical condition, reactions, or mental capabilities.

I assume all of the foregoing risks and accept personal responsibility for any damages I may incur in connection with any activities or services. I acknowledge that I will be provided the opportunity to have a qualified physician conduct a complete physical examination prior to beginning any activity or service rendered by Arsenal Health and Fitness. I acknowledge that I have either had a physical examination and have been given my physician’s permission to participate, or that I have decided to participate in the activity or service of my own free will and do not find, or claim any of the foregoing risks to be unacceptable. I understand that I will be provided with a qualified instructor(s) during the program, for my safety and well being.

I certify that I have adequate insurance to cover any injury or damage I may cause or suffer while participating, or else I agree to bear the costs of such injury or damage to myself. I further certify that I am willing to assume the risk of any medical or physical condition I may have. I expressly agree that the foregoing release, waiver and indemnity agreement is intended to be as broad and inclusive as permitted by the law of the State in which the Arsenal Health and Fitness is located and that if any portion thereof is held invalid, it is agreed that the balance shall, notwithstanding, continue in full legal force and effect. I acknowledge that the training schedule and fees are set up on a contractual basis. If I choose to cancel, I understand that I am still responsible for any payments due.

RECOVERY SERVICES: In addition to the above, I understand the risks associated with the use of the recovery services offered at the Arsenal Health and Fitness, including but not limited to the sauna, cold plunge, cryotherapy, red light therapy and compression therapy. I understand that I should not use the recovery services if I have any of the following conditions: pregnancy, severe atherosclerosis, Raynaud’s syndrome, uncontrolled seizures, fever, unstable angina, cold allergy, acute kidney and urinary tract disease, open wounds, severe anemia, and/or acute heart attack. I understand that Arsenal Health and Fitness  does not provide medical treatment, therapy services, or medical advice.

For good and valuable consideration, the receipt of which is hereby acknowledged, I agree to irrevocably indemnify, defend, and hold harmless the Releasees from any and all liabilities or claims made by other individuals or entities as a result of any of my acts or omissions. I agree to pay all reasonable attorney fees and costs incurred by Arsenal Health and Fitness in defense of any claim or suit brought by, or as a result of, my indemnification under this paragraph.

I have read the above release and waiver of liability and fully understand its content. I am legally competent to sign and voluntarily agree to the terms and conditions stated above.



Strength (DTC)

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