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 9**



**Monday **



-Deadlift- 

5 @ 70%

3 @ 80%

Then 5 Singles to build to a heavy single for the day



Accessory

3 Sets of:

8/8 bulgarian DB RDL

12 DB Side Bends e/s

:20s Single-Leg Standing Calf Iso Hold (e/s)



Drag Race

For Time:

500m Ski (ALL OUT)



Accessory/Restoration

2-3 Sets of:

:15s 45-degree GHD Hold

30 Banded Hamstring Curls (fast)

15-20 Single Leg Banded TKE



**Tuesday**



Barbell Bench Press

1 Set for Max Reps (225/105)



Accessory

3 Working Sets Of:

10-12 Chest Supported DB Low Row

75ft Sled Face Pulls

15-12-10 Lateral Flies



Strength Accessory

3 Sets of: (heavy)

6/6 DB Hammer Curls

6 DB French Press

20 Banded/Cable Face Pulls

R: 1 min b/t sets



3 Sets of: (light)

12/12 DB Hammer Curls 

15 DB French Press

20 Banded Tricep Ext

R: 15s b/t sets



Conditioning 

Restoration: 1x100 Banded Rows (AFAP)



**Wednesday**



Strength/Power

3 Sets of:

30ft Heavy Sled Push (heavy, aggressive)

R: 1:00

10yd Med Ball Throw to Accel (from b-stance)

R: 1:00

10yd Single-Leg Bounds e/s

R:90s



Strength/Power

Front Squat

Every :90s x 6 sets

3 Front Squats @ 65% (3 sec ecc on each rep)



Accessory

3 Sets of:

S/L BB Hip Thrust

-10-8-6 (e/s)

8-10 Partner Nordic Curl



**Thursday**

EMOM 10 

3 KB/DB Push Press (70/50)



Strength/Power

15:00 min to Complete:

6 sets of:

3 DB Bench Press (heavy)

5 Heavy S/A DB Row (e/s)

5/5 S/A KB Snatch (e/s)

R: as needed



Sprint Conditioning

2 Rounds for fastest time:

5-4-3-2-1

* Sandbag Clean to Shoulder
* Box Jumps (30/24)

R: 3 min b/t rounds



Accessory

15-20 Plate Front Raises

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



**Friday**

3 Sets of:

5 Box Squat @ 6RPE

R: 1:00

3 Seated Broad Jumps

R: 90s



Strength/Power

4 Sets of:

6-6-10-10

RDL (2x heavy - 2x lighter)

3x Overhead Med Ball Toss (10/6)

8/8 Single Leg DB Later Box Step-Ups



Accessory 

3 Sets of:

:30s Dy. Copenhagen

12-15 GHD Sit-Ups

:20s Side Plank e/s

2 Sets of:

15-20 Spanish Squats

12/12 Single-Leg Calf Raises

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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