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BODYWEIGHT PREP

MANUAL Copyright 2012 © by Joe Meglio and Travis Stoetzel

All Rights Reserved.

No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Joe Meglio and Travis Stoetzel, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusions in a magazine, newspaper, or journal – and these cases require written approval from Joe Meglio and Travis Stoetzel prior to publication.

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Disclaimer:

The information in this book is offered for educational purposes only; the

reader should be cautioned that there is an inherent risk assumed by the

participant with any form of physical activity and diet. With that in mind,

those participating in strength and conditioning programs should check with

their physician prior to initiating such activities. Anyone participating in these

activities should understand that such training initiatives may be dangerous if

performed incorrectly, and may not be appropriate for everyone. The author

assumes no liability for injury; this is purely an educational manual to guide

those already proficient with the demands of such programming.

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BODYWEIGHT PREP MANUAL

In this manual we have provided you with 4 killer bodyweight workouts to

improve your overall work capacity and general physical preparation and to

prepare you for the Strong and Shredded system.

Because the Strong and Shredded workouts are HARD, we advise you to start

with the bodyweight preparation phase. While it isn’t mandatory for

everybody, we suggest you start hear to see how you respond to the workouts

and only move onto the Strong and Shredded workouts when you feel you are

ready.

Once you start dominating these workouts, you can move onto the 6 week

Strong and Shredded system. In order to get the most out of the Bodyweight

Prep Manual, you can repeat each workout as many times as you need.

For more advanced lifters, this phase may last 2 weeks, for intermediate lifters

this may last 3-5 weeks and for beginners this phase may last 5+ weeks.

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Reading The Workouts

Below is a list of lifting terms you need to understand in order to read the

workouts properly…

Submax = leave 2-3 reps in the tank. If you can do10 pull-ups, only do 7

or 8 reps. If you can do 20 push-ups, only do 17 or 18.

“1A” “1B” “2A” “2B” etc…= Do 2 exercises in a row before you rest.

3A/3B/3C means do all 3 exercises in a row before you rest.

Rest Periods

The amount of time you rest in-between sets will vary and will depend on how

conditioned you are. You will rest only as long as you need to recover from

the previous set.

If you do the next set and your performance and strength drop, you didn’t rest

long enough. On the other hand, if you are resting for 3-5 minutes between

sets you are resting too long. You should be able to finish most of these

workouts in less then 45 minutes.

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BW Workout A 1A) Standing Broad Jump 5 x 5 ***Go for max distance each rep 2A) Pike Press OR HSPU 3 x submax reps ***Use a different variation each set 2B) Pull Ups OR Assisted Pull Ups - 3 x submax 3A) Walking Prisoner Lunge 3 x 10 / Leg 3B) Plank + Knee Tucks 3 x 12 / Side 4A) 10-1 Ladder - AFAP a) Push Up b) Lunge Jumps c) Pull Up OR Recline Row BW Workout B 1A) Box Jump 5 X 5 2A) Feet elevated push-ups 5 X Submax reps 2B) Feet Elevated Recline Row 5 X Submax reps 3A) lateral lunges 4 X 8 / leg 3B) Front Planks 4 X 60s 4A) 2 Minute Burpee Challenge -Burpees AMAP in 2 minutes

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BW Workout C 1A) Skips for Height 4 x 6 / Leg 2A) 15-20 Min AMRAP a) Single Leg RDL 6 / Leg b) Wall Walk x 3 OR Pike Press x 6 OR Handstand Push-up x 6 c) Pull Up x 6 d) Lunge Jumps x 6 / Leg e) Bear Crawls x 20 Yards Total 3A) Core Circuit x 3 Rounds a) Full V-Seat x 15 b) Cross Body Knee Tucksx 15 / Side c) Hollow Rocksx Max Unbroken Reps ***rest only 60 secs and repeat BW Workout D 1A) Heidens 5 X 3 / side 2A) 15-20 Min AMRAP a) Prisoner Squat X 6 b) Push-Ups X 6 c) Recline Rows X 6 d) Bulgarian Split Squat X 6 / leg e) Crab Walk X 20 Yards total 3A) Core circuit x 3 Rounds a) Front Plank w/ Reach x 8 / side

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b) Body Saws x 8 c) Plank To Push-up x 8 / side