Man of Steel Pre Phase
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-
M
an
Of
Ste
el
T
rain
ing P
lan
by M
ark
Tw
igh
t &
Rob
MacD
on
ald
Gym
Jon
es
Pre
para
tion
Ph
ase
Monday
Tues
day
Wed
nes
day
Thurs
day
Fri
day
Sat
urd
ayS
unday
1 S
TR
EN
GT
H
2 R
EC
OV
ER
Y3 I
NT
ER
VA
L
4 R
EC
OV
ER
Y5 P
OW
ER
EN
DU
RA
NC
E6 R
EC
OV
ER
Y7 R
ES
T
Work
out:
2x5 W
all
Squat
2x10 S
quat
2x5 G
oble
t S
quat
Then
:
Cle
an +
Fro
nt
Squat
+ H
ang
Cle
an:
One
Tri
ple
t ev
ery 3
0 s
econds
for
10 m
inute
s i.
e. 2
0 t
ota
l
trip
lets
Use
75# -
135#
Then
:
Work
up t
o D
eadli
ft 1
RM
Then
:
5x2 D
eadli
ft @
80%
1R
M
Res
t 3 m
inute
s bet
wee
n s
ets
Then
:
KB
Sw
ing @
24kg +
30 s
ec F
LR
on r
ings
10-9
-8-7
-6-5
-4-3
-2-1
rep
s of
each
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
10 m
inute
Row
@ E
asy
Pac
e
Then
:
6x (
30se
c W
ork
/30se
c
Act
ive
Res
t) R
ow
@ >
150m
per
inte
rval
pac
e
Thre
e B
lock
s, R
est
4
min
ute
s bet
wee
n b
lock
s
Then
:
10 m
inute
Row
@ E
asy
Pac
e
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
2x5 W
all
Squat
2x10 S
quat!
2x5 G
oble
t S
quat
@ 2
5#
Then
:
Pra
ctic
e P
ull
-up, S
quat
,
Push
-up, S
it-u
p
Then
:
100x P
ull
-up +
30x T
GU
@ 2
5# +
100x P
ush
-up +
30x T
GU
@ 2
5# +
100x A
ir S
quat
+
30x T
GU
@ 2
5# +
100x S
it-u
p +
30x T
GU
@ 2
5#
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Res
t
FO
R F
UL
L P
RO
GR
AM
NO
TE
S A
ND
H
OW
-TO
INS
TR
UC
TIO
NS
SE
E
GY
M J
ON
ES
WE
BS
ITE
AB
CD
EF
G
EC
OV
ER
Y3 I
NT
ER
VA
L
4 R
EC
OV
ER
Y5 P
OW
ER
EN
DU
RA
NC
E6 R
EC
O
ute
Row
/Rw
/Rw
/Rid
eid
eid
eid
e/R
u/R
u/R
u/R
u/R
un
n
n
n
n
n
asy P
ace
Work
out:
10 m
inute
Ro
w @
Eas
y
Pac
e
Then
:
6x
6x
6x
6x
6x (
30
(30
(30
(30
(30se
cse
cse
cse
cse
c W
o W
o W
o W
o W
ork
/rk
/rk
/30se
c
Act
Act
Act
Act
Act
ive
ive
ive
ive
ive
Re
Re
Re
Re
Res
t)st)
st)
st)
st)
Ro
Ro
Ro
Ro
Row
@w
@w
@w
@w
@w
@ >
1 >
1 >
1 >
1 >
1 >
150m
50m
50m
50m
50m
50m
per
in
terv
al p
ace
Thre
e B
lock
s, R
est
4
min
ute
s bet
wee
n b
lock
s
Then
:
10 m
inute
Ro
w @
Eas
y
Pac
e
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
2x5 W
all
Squ
Squ
Squ
Squ
atatat
2x10 S
qua
qua
quatttt
2x5 G
oble
ble
ble
ble
t S
t S
t S
t S
qua
qua
qua
qua
quat
@t @
t @
t @
t @
t @
25#
Then
:
Pra
Pra
Pra
Pra
Pra
Pra
cti
cti
cti
cti
ctic
e ce
ce
ce
ce P
ul
Pul
Pul
Pul
Pul
Pull
-ul-u
l-up,
p,
p, S
qu
Squ
Squ
Squ
Squ
Squ
at,
at,
at,
at,
at,
at,
Pus
Pus
Pus
Pus
Push
-uh-u
h-u
h-u
h-u
p,
p,
p,
p,
p, S
itS
itS
itS
itS
it-u
p-u
p-u
p
Then
:
100x P
ull
ull
ull
ull
ull
-up
-up
-up
-up
-up
-up + + +
30x T
GU
@U
@U
@U
@U
@U
@ 2
5 2
5 2
5# +
# +
# +
# +
# +
# +
100x P
ush
ush
ush
ush
ush
-up
-up
-up
-up
-up
-up + + +
30x T
GU
@ 2
5 2
5 2
5 2
5# +
# +
# +
# +
100x A
ir S
qu
at +
30x T
GU
@ 2
5# +
100x S
it-u
p +
30x T
GU
@ 2
5#
Then
:
Cool
Dow
n
60 m
in
@ E
asy
CDD
EF
-
M
an
Of
Ste
el
T
rain
ing P
lan
by M
ark
Tw
igh
t &
Rob
MacD
on
ald
Gym
Jon
es
Pre
para
tion
Ph
ase
Monday
Tues
day
Wed
nes
day
Thurs
day
Fri
day
Sat
urd
ayS
unday
8 S
TR
EN
GT
H
9 R
EC
OV
ER
Y 1
0 S
TR
EN
GT
H E
ND
11 R
EC
OV
ER
Y 1
2 P
OW
ER
EN
D 1
3 R
EC
OV
ER
Y 1
4 R
ES
T
Work
out:
2x5 W
all
Squat
2x10 S
quat
2x5 G
oble
t S
quat
2x20m
Lunge
Then
:
Work
up t
o F
ront
Squat
1R
M
Then
:
5x2 F
ront
Squat
@ 8
0%
1R
M
Res
t 3 m
inute
s bet
wee
n s
ets
Then
:
100x F
ront
Squat
Push
Pre
ss
@ 4
5# b
ar +
100x W
all
Bal
l
@ 2
0# b
all
+ 1
00x B
all
Sla
m
@ 2
0# b
all
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
10 m
inute
Row
@ E
asy
Pac
e T
hen
: B
ench
Pre
ss @
135# t
o
Com
ple
te F
ailu
re +
Pull
-up
to
com
ple
te f
ailu
re5 s
ets,
Res
t 2 m
in b
etw
een
each
T
hen
: 4x (
30se
c W
ork
/30se
c R
est
) P
ush
Pre
ss @
2 x
20-3
0# D
BR
est
is
in O
H P
osi
tion
Then
: C
ool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
3x5 W
all
Squat
3x10 S
quat
3x5 G
oble
t S
quat
@ 2
5#
Then
:
Six
-Way
BB
Com
ple
x:
6x D
eadli
ft +
6x B
ent-
over
Row
(bac
k
par
alle
l to
oor)
+
6x H
ang C
lean
+
6x F
ront
Squat
+
6x P
ush
Pre
ss +
6x B
ack S
quat
+
6x P
ush
-up
Do t
hes
e al
l in
a r
ow
wit
hout
lett
ing g
o o
f th
e bar
.
Res
t 1-2
min
ute
s. D
o 3
-4
sets
. In
crea
se w
eight
on b
ar
wit
h e
ach s
erie
s, i
.e.
75#-8
5#-9
5#-1
05#
Then
:
Mer
itori
ous
:
30x H
SP
U +
40x P
ull
-up +
50x K
B S
win
g @
53# +
60x S
it-u
p +
70x B
urp
ee
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Res
t
FO
R F
UL
L P
RO
GR
AM
NO
TE
S A
ND
H
OW
-TO
INS
TR
UC
TIO
NS
SE
E
GY
M J
ON
ES
WE
BS
ITE
AB
CD
EF
G
RE
CO
VE
RY
10 S
TR
EN
GT
H E
ND
11 R
EC
OV
ER
Y 1
2 P
OW
ER
EN
D 1
3 R
E
ute
Row
/Rw
/Rw
/Rw
/Rid
eid
eid
e/R
u/R
u/R
u/R
u/R
un
n
n
asy P
ace
Work
out:
10 m
inute
Ro
w @
Eas
y
Pac
e T
hen
: B
enB
enB
enB
ench
Pre
ss @
135# t
o
Com
Com
Com
Com
Com
Com
ple
ple
ple
ple
ple
te
te
te
te
te F
aiF
aiF
aiF
aiF
ailu
rlu
rlu
rlu
rlu
re +e +
e +
Pu
Pu
Pu
Pu
Pu
ll-
ll-
ll-
ll-
ll-
ll-u
p
up
up
up
up
up
to c
om
ple
te f
ailu
re5 s
ets,
Res
t 2 m
in b
etw
een
en
en
en
each
T
hen
: 4x (
30se
c W
ork
/30se
c R
est
) P
ush
Pre
ss @
2 x
2 x
2 x
2 x
20-3
0# D
BR
est
is
in O
H P
osi
tion
ion
ion
ion
ion
Then
: C
ool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
3x5 W
all
Squ
Squ
Squ
Squ
atatat
3x10 S
qua
qua
qua
quatttt
3x5 G
oble
ble
ble
ble
ble
t S
t S
t S
t S
qua
qua
qua
quat
@t @
t @
t @
t @
t @
25#
Then
:
Six
Six
Six
Six
Six
Six
-Wa
-Wa
-Wa
-Wa
-Way
By B
y B
y B
y B
y B
B C
B C
B C
om
pom
pom
pom
pom
pom
ple
xle
xle
xle
xle
xle
x::::
6x D
eadli
dli
dli
dli
dli
ft
ft
ft +++
6x B
ent-
ot-
ot-
ot-
ot-
ot-
over
ver
ver
Ro
Ro
Row
(w
(w
(w
(w
(w
(bac
k
par
alle
l to
to
to
to
to
to
oo
oo
oo
r)
r)
r) +++
6x H
ang C
g C
g C
g C
g C
g C
lea
lea
lean
+n +
n +
6x F
ront
Squ
Squ
Squ
Squ
Squ
Squ
at
at
at ++++++
6x P
ush
Pre
ss +
6x B
ack S
quat
+
6x P
ush
-up
Do t
hes
e al
l in
a r
ow
wit
hout
lett
ing g
o o
f th
e bar
.
Res
t 1-2
min
ute
s. D
o 3
-4
sets
. In
crea
se w
eight
on b
ar
wit
h e
ach
ser
ies,
i.e
.
75#-8
5#-9
5#-1
05#
Then
:
Mer
itori
ous
:
30x H
SP
U +
40x P
ull
-up +
50x K
B S
win
g @
53# +
60x S
it-u
p +
70x B
urp
ee
Then
:
Cool
Dow
n
60 m
in
@ E
asy
CD
EF
-
M
an
Of
Ste
el
T
rain
ing P
lan
by M
ark
Tw
igh
t &
Rob
MacD
on
ald
Gym
Jon
es
Pre
para
tion
Ph
ase
Monday
Tues
day
Wed
nes
day
Thurs
day
Fri
day
Sat
urd
ayS
unday
15 S
TR
EN
GT
H
16 R
EC
OV
ER
Y17 I
NT
ER
VA
L
18 R
EC
OV
ER
Y19 P
OW
ER
EN
D20 R
EC
OV
ER
Y21 R
ES
T
Work
out:
3x5 W
all
Squat
3x10 S
quat
3x5 G
oble
t S
quat
@ 5
3#
3x20m
Wal
kin
g L
unge
3x20m
OH
Wal
kin
g L
unge
@ 1
5# D
B
3x10 S
hould
er D
islo
cate
Then
:
2x (
30se
c W
ork
/30se
c
Res
t)
Push
Pre
ss @
2 x
15# D
B
Res
t i
s in
OH
Posi
tion
Tw
o S
ets,
Res
t 2 m
in
bet
wee
n s
ets
Then
:
Work
up t
o O
HS
1R
M
Then
:
OH
S @
35%
BW
+ R
ing
Push
-up
30-2
0-1
0 r
eps
of
each
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
10 m
inute
Row
@ E
asy
Pac
e
Then
:
15x (
30se
c R
ow
/90se
c
Act
ive
Res
t)
Pla
yer
must
Row
one
addit
ional
met
er w
ith e
ach
pas
sing i
nte
rval
i.e
. 150m
,
151m
, 152m
, 153m
, 154m
,
155m
, et
c
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
2x5 W
all
Squat
2x10 S
quat
2x5 G
oble
t S
quat
Then
:
Squat
Pla
y
6x 3
0/1
5 s
ec i
nte
rval
s,
random
seq
uen
ce o
f S
quat
,
Jum
p S
quat
, T
uck
Jum
p,
Sta
tic
Hold
and r
est
Then
:
3x (
1-6
) P
ull
-up L
adder
Then
:
"Those
Burp
ees
Suck
"
10x P
ull
-up +
20x K
B
Sw
ing @
53# +
30x B
ox
Jum
p @
24"
Box +
40x
Push
-up +
50x S
it-u
p +
60x
Burp
ee +
10x P
ull
-ups
Then
:
8x (
20se
c R
ow
/10se
c A
ctiv
e
Res
t) @
>100m
per
inte
rval
pac
e
Tw
o B
lock
s, R
est
4 m
inute
s
bet
wee
n e
ach
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Res
t
FO
R F
UL
L P
RO
GR
AM
NO
TE
S A
ND
H
OW
-TO
INS
TR
UC
TIO
NS
SE
E G
YM
JON
ES
WE
BS
ITE
AB
CD
EF
G
RE
CO
VE
RY
17 I
NT
ER
VA
L
18 R
EC
OV
ER
Y19 P
OW
ER
EN
D20 R
EC
ute
Row
/Rw
/Rw
/Rw
/Rid
eid
eid
e/R
u/R
u/R
u/R
u/R
un
n
n
asy P
ace
Work
out:
10 m
inute
Row
@ E
asy
Pac
e
Then
:
15x
15x
15x
15x
15x (
3 (
3 (
3 (
3 (
3 (
30se
0se
0se
0se
c R
c R
c R
c R
c R
ow
/ow
/ow
/ow
/ow
/ow
/90s
90s
90s
90s
90s
90se
c ec
ec
ec
ec
ec
Act
ive
Res
t)
Pla
yer
must
Row
one
addit
ional
met
er w
ith e
ach
ch
ch
pas
sin
g i
nte
rval
i.e
. 150m
,0m
,0m
,
151m
, 152m
, 153m
, 154
154
154m
, m
, m
, m
, m
,
155m
, et
c
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
2x5 W
all
Squ
Squ
Squ
Squ
at
at
at
2x10 S
qua
qua
qua
qua
quat
t t t
2x5 G
oble
ble
ble
ble
ble
t S
t S
t S
t S
qua
qua
qua
quat
t t
Then
:
Sq
Sq
Sq
Sq
Squat
uat
uat
uat
Pl
Pl
Pl
Pla
y
ay
ay
6x 3
0/1
5 s
ecsec
sec
sec
in in
inte
rte
rte
rval
val
val
val
val
val
s,
ran
dom
se
se
se
se
se
seq
ue
que
quen
cence
nce
of
of
of
of
of
of
Squat
,
Jum
p S
qua
qua
qua
qua
qua
quat
, t,
t, T
uc
Tuc
Tuck
Jk J
k J
k J
k J
k J
um
p,
Sta
tic
Hold
ld
ld
ld
ld
ld
and
and
and r
e r
e r
e r
e r
e r
estststststst
Then
:
3x (
1-6
) P
ull
-up L
adder
Then
:
"Those
Bu
rpee
s S
uck
"
10x P
ull
-up +
20x K
B
Sw
ing @
53# +
30x B
ox
Jum
p @
24"
Box +
40x
Push
-up +
50x S
it-u
p +
60x
Burp
ee +
10x P
ull
-ups
Then
:
8x (
20se
c R
ow
/10se
c A
ctiv
e
Res
t) @
>100m
per
inte
rval
pac
e
Tw
o B
lock
s, R
est
4 m
inute
s
bet
wee
n e
ach
Then
:
Cool
Dow
n
60 m
in
@ E
asy
CDDDDD
EF
-
M
an
Of
Ste
el
T
rain
ing P
lan
by M
ark
Tw
igh
t &
Rob
MacD
on
ald
Gym
Jon
es
Pre
para
tion
Ph
ase
Monday
Tues
day
Wed
nes
day
Thurs
day
Fri
day
Sat
urd
ayS
unday
22 S
TR
EN
GT
H
23 R
EC
OV
ER
Y24 S
TR
EN
GT
H E
ND
25 R
EC
OV
ER
Y26 P
OW
ER
EN
D27 R
EC
OV
ER
Y28 R
ES
T
Work
out:
10 m
inute
Row
@ E
asy P
ace
Then
:
3x5 W
all
Squat
2x20m
Wal
kin
g L
unge
2x20m
OH
Wal
kin
g L
unge
@ 4
5# B
B
Then
:
Dea
dli
ft:
3x5 D
L @
50%
1R
M
Res
t 1 m
in b
etw
een s
ets
3x4 D
L @
60%
1R
M
Res
t 1 m
in b
etw
een s
ets
3x3 D
L @
70%
1R
M
Res
t 2 m
in b
etw
een s
ets
3x2 D
L @
80%
1R
M
Res
t 3 m
in b
etw
een s
ets
6x1 D
L @
90%
1R
M
Res
t 4-5
min
bet
wee
n s
ets
Then
:
6x T
GU
@ 2
5# D
B +
60se
c
FL
R
Fiv
e R
ounds
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
Dum
bbel
l C
om
ple
x
(Sta
ndar
d):
6x H
i-P
ull
+
6x B
ent-
over
Row
+
6x H
ang C
lean
+
6x F
ront
Squat
Push
Pre
ss +
6x O
HS
& S
OT
S P
ress
Com
bo +
6x P
ush
-up &
One-
arm
Row
Thre
e S
ets,
Com
ple
ted w
ith
20-2
5# D
um
bbel
ls
Then
:
Work
up t
o B
ench
Pre
ss
1R
M
Then
:
Ben
ch P
ress
@ B
odyw
eight
+ B
urp
ee P
ull
-up
10/1
-9/2
-8/3
-7/4
-6/5
-5/6
-4/
7-3
/8-2
/9-1
/10 r
eps
of
each
(dig
ress
ion-p
rogre
ssio
n)
Then
:
3x 2
50m
Row
For
Tim
e
Thre
e m
inute
s A
ctiv
e R
est
bet
wee
n e
ffort
s
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
2x5 W
all
Squat
2x10 S
quat
2x5 G
oble
t S
quat
Then
:
5x L
unge
+
5x P
ush
Pre
ss
400m
Tota
l!
Whil
e hold
ing a
45# b
ar o
r
2x 2
5# D
B, or
sim
ilar!l
oad
,
do 5
x L
unges!f
oll
ow
ed b
y
5x P
ush!P
ress
, co
nti
nue
doin
g t
his!u
nti
l you h
ave
trav
eled!4
00m
(th
is i
s
typic
ally!d
one
as 1
lap
around a!t
rack
)
Note
:!
This
should
tak
e bet
wee
n
20 a
nd 3
0 m
inute
s!
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Res
t
FO
R F
UL
L P
RO
GR
AM
NO
TE
S A
ND
H
OW
-TO
INS
TR
UC
TIO
NS
SE
E
GY
M J
ON
ES
WE
BS
ITE
AB
CD
EF
G
RE
CO
VE
RY
24 S
TR
EN
GT
H E
ND
25 R
EC
OV
ER
Y26 P
OW
ER
EN
D27 R
EC
ute
Row
/Rw
/Rw
/Rw
/Rid
eid
eid
e/R
u/R
u/R
u/R
u/R
un
n
n
asy P
ace
Work
out:
Dum
bbel
l C
om
ple
x
(Sta
ndar
d):
6x H
i-P
ull
+
6x B
ent-
over
Row
+
6x
6x
6x
6x
6x H
anH
anH
anH
anH
ang C
g C
g C
g C
g C
lea
lea
lea
lea
lean
+n +
n +
n +
n +
n +
6x F
ront
Squat
Push
Pre
ss +s +
s +
s +
6x O
HS
& S
OT
S P
ress
Com
bo +
6x P
ush
-up &
One-
arm
Row
Thre
e S
ets,
Com
ple
ted w
i w
i w
i w
i w
i w
ith
th
th
th
20-2
5# D
um
bbel
ls
Then
:
Work
up t
o B
ench
Pre
ss s s s s s
1R
M
Then
:
Ben
ch P
ress
@ B
ody
odyw
eiw
eiw
eiw
eiw
eiw
eight
ght
ght
ght
ght
ght
+ B
urp
ee P
ull
-up
10/1
-9/2
-8/3
-7/4
-64-6
4-6
/5-
/5-
/5-
/5-5
/65/6
5/6
-4/
-4/
-4/
-4/
-4/
7-3
/8-2
/9-1
/10 r
eprep
rep
rep
reps
os
os
os
os
of
ef
ef
ef
ef
ef
eachach
ach
ach
(dig
ress
ion-p
ropro
pro
pro
gre
gre
gre
gre
gre
ssi
ssi
ssi
ssi
ssi
ssio
n)
on)
on)
on)
on)
on)
Then
:
3x 2
50m
Rm
Rm
Rm
Rm
Rm
Row
ow
ow
ow
ow
ow
For
For
For
For
For
For
Ti
Ti
Ti
Ti
Tim
em
e
Thre
e m
inm
inm
inm
inm
inm
inute
ute
ute
ute
ute
ute
s A
s A
s A
cti
ctiv
e ve
Res
Res
t t
bet
wee
n e
n e
n e
n e
n e
n e
ffo
ffo
ffo
ffo
ffo
ffo
rts
rts
rts
Then
:
Cool
Dow
now
now
now
now
now
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
2x5 W
all
Squ
Squ
Squ
Squ
at
at
at
2x10 S
qua
qua
qua
qua
quat
t t t t
2x5 G
oble
ble
ble
ble
ble
t S
t S
t S
t S
qua
qua
quat
t t
Then
:
5x
5x
5x
5x
5x L
un
Lun
Lun
Lun
Lunge
ge
ge
ge
ge
ge
++
5x P
ush
Ph P
h P
h P
res
res
ressss
400m
Tota
ota
ota
ota
ota
ota
lll
Whil
e hol
hol
hol
hol
hol
hold
indin
din
g a
g a
g a
45
45
45
45
45
45# b
ar o
r
2x 2
5# D
B D
B D
B D
B D
B D
B, o
, o
, or
sr
sr
sim
iim
iim
iim
iim
iim
ilar
load
,
do 5
x L
unges
ges
ges
ges
ges
ges
fol
fol
fol
fol
fol
foll
ow
low
low
low
low
low
ed b
y
5x P
ush
Pre
ss, co
nti
nue
doin
g t
his
unti
l you h
ave
trav
eled
400m
(th
is i
s
typic
ally
done
as 1
lap
around a
trac
k)
Note
:
This
should
tak
e bet
wee
n
20 a
nd 3
0 m
inute
s
Then
:
Cool
Dow
n
60 m
in
@ E
asy
CDDD
EF
-
M
an
Of
Ste
el
T
rain
ing P
lan
by M
ark
Tw
igh
t &
Rob
MacD
on
ald
Gym
Jon
es
Pre
para
tion
Ph
ase
Monday
Tues
day
Wed
nes
day
Thurs
day
Fri
day
Sat
urd
ayS
unday
29 S
TR
EN
GT
H
30 R
EC
OV
ER
Y31 I
NT
ER
VA
L
32 R
EC
OV
ER
Y33 R
EC
OV
ER
Y34 R
EC
OV
ER
Y35 R
ES
T
Work
out:
10 m
inute
Row
@ E
asy P
ace
Then
:
Cle
an/F
ront
Squat
/Jer
k:
2x 5
/5/3
@ 7
0%
(of
C&
J)
2x 4
/4/3
@ 7
5%
2x 3
/3/3
@ 8
0%
Then
:
8x2 F
ront
Squat
@ 8
0-8
5%
1R
M
Res
t 1 m
in b
etw
een s
ets
Then
:
Fro
g H
op:
10m
20m
30m
40m
30m
20m
10m
Res
t 1 m
in b
etw
een s
ets
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
10 m
inute
Row
@ E
asy
Pac
e
Then
:
2000m
Row
for
Tim
e
Res
t am
ount
of
tim
e it
took
to c
om
ple
te 2
000m
1000m
Row
for
Tim
e
Res
t am
ount
of
tim
e it
took
to c
om
ple
te 1
000m
500m
Row
For
Tim
e
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
2x5 W
all
Squat
2x10 S
quat
2x5 G
oble
t S
quat
Then
:
20x O
HS
@ 4
5# B
B +
20x F
eet-
To-H
ands
+
30x F
ront
Squat
@ 7
5# +
30x K
TE
+
40x B
ack S
quat
@ 7
5# a
nd
20-3
0# o
f ch
ain +
40x
Ato
mic
Sit
-up +
50x A
ir S
quat
+
50x S
it-u
p (
feet
anch
ore
d)
Then
:
10x P
ush
-up +
10 s
econd
Res
t
Ten
Rounds
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Res
t
FO
R F
UL
L P
RO
GR
AM
NO
TE
S A
ND
H
OW
-TO
INS
TR
UC
TIO
NS
SE
E G
YM
JON
ES
WE
BS
ITE
AB
CD
EF
G
RE
CO
VE
RY
31 I
NT
ER
VA
L
32 R
EC
OV
ER
Y33 R
EC
OV
ER
Y34 R
EC
ute
Row
/Rw
/Rw
/Rid
eid
eid
eid
e/R
u/R
u/R
u/R
u/R
un
n
n
n
n
n
asy P
ace
Work
out:
10 m
inute
Row
@ E
asy
Pac
e
Then
:
200
200
200
200
2000m
0m
0m
0m
0m
Row
Row
Row
Row
Row
fo
for
Tim
e
Res
Res
Res
Res
Res
t a
t a
t a
t a
t am
ou
mou
mou
mou
mount
nt
nt
nt
nt
of
of
of
of
of
tim
tim
tim
tim
tim
tim
e i
e i
e i
e i
e i
e it
tt t
t t
t t
t t
t to
ok
ook
ook
ook
ook
ook
to c
om
ple
te 2
000m
1000m
Row
for
Tim
e
Res
t am
ount
of
tim
e it
took
ook
ook
ook
ook
ook
to c
om
ple
te 1
000m
500m
Row
For
Tim
e
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
2x5 W
all
Squ
Squ
Squ
Squ
atatat
2x10 S
qua
qua
quat
t t t
2x5 G
oble
ble
ble
ble
ble
t S
t S
t S
t S
qua
qua
qua
quat
t t
Then
:
20x
20x
20x
20x
20x
20x O
H O
H O
H O
H O
HS
@S
@S
@S
@S
@S
@ 4
5 4
5 4
5# B
# B
# B
# B
# B
# B
B +
B +
B +
B +
B +
B +
20x
20x
20x
20x
20x F
F
F
F
F
eet
eet
eet
eet
eet
eet-
To
-To
-To
-To
-To
-To-H
a-H
a-H
ands
nds
nds
nds
+ + + + + +
30x F
ront
ont
ont
ont
ont
ont
Sq
Sq
Sq
uat
uat
uat
@
@
@ 7
5#
75#
75#
75#
75# +
30x K
TE
+E
+E
+E
+E
+E
+
40x B
ack
ck
ck
ck S
qu
Squ
Squ
at
at
at @
7@
7@
7@
7@
7@
75# a
nd
20-3
0# o
f o
f ch ch
ch
chai
nai
nai
n +
+
+
+
+
+
40x
Ato
mic
Sit
-up +
50x A
ir S
quat
+
50x S
it-u
p (
feet
anch
ore
d)
Then
:
10x P
ush
-up +
10 s
econd
Res
t
Ten
Rounds
Then
:
Cool
Dow
n
60 m
in
@ E
asy
CD
EF
-
M
an
Of
Ste
el
T
rain
ing P
lan
by M
ark
Tw
igh
t &
Rob
MacD
on
ald
Gym
Jon
es
Pre
para
tion
Ph
ase
Monday
Tues
day
Wed
nes
day
Thurs
day
Fri
day
Sat
urd
ayS
unday
36 S
TR
EN
GT
H
37 R
EC
OV
ER
Y38 S
TR
EN
GT
H E
ND
39 R
EC
OV
ER
Y40 P
OW
ER
EN
D41 R
EC
OV
ER
Y42 R
ES
T
Work
out:
3x5 W
all
Squat
3x10 S
quat
3x5 G
oble
t S
quat
@ 5
3#
3x10 S
hould
er D
islo
cate
Then
:
Work
Up t
o H
eavy O
HS
Then
:
OH
S:
3x5 @
50%
3x4 @
60%
3x3 @
70%
2x2 @
80%
6x1 @
90%
Res
t 2-3
min
bet
wee
n s
ets
above
80%
Then
:
5x D
eadli
ft @
75-8
0%
+ 1
0x
Spli
t Ju
mp
5 R
ounds
Then
:
5x (
1-6
) P
ull
-up L
adder
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
!
Work
out:
3x (
1-6
) P
ull
-up L
adder
Then
:
2x S
tric
t P
ress
+ 2
x P
ush
Pre
ss +
2x J
erk:
Com
ple
te 2
rep
s of
each
at
75# (
i.e.
6 t
ota
l re
ps
of
each
)
If s
ucc
essf
ul
on a
ll 6
rep
s
add 5
# t
o b
ar a
nd r
epea
t.
Do t
his
unti
l you c
annot
do
all
6 r
eps.
Once
that
hap
pen
s ad
d 5
# a
nd o
nly
do
2x P
ush
Pre
ss +
2x J
erk.
Conti
nue
addin
g 5
# a
nd
doin
g 4
rep
s unti
l you f
ail
and t
hen
com
ple
te o
nly
2x
Jerk
. Add 5
# u
nti
l you r
each
fail
ure
Then
:
Jones
tow
n S
pri
nt
:
Push
Pre
ss @
75# +
Burp
ee
Pull
-up
20-1
0 r
eps
of
each
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
3x5 W
all
Squat
3x10 S
quat
3x5 G
oble
t S
quat
@ 2
5#
Then
:
Six
-Way
BB
Com
ple
x:
6x D
eadli
ft +
6x B
ent-
over
Row
(bac
k
par
alle
l to
oor)
+
6x H
ang C
lean
+
6x F
ront
Squat
+
6x P
ush
Pre
ss +
6x B
ack S
quat
+
6x P
ush
-up
Do t
hes
e al
l in
a r
ow
wit
hout
lett
ing g
o o
f th
e bar
.
Res
t 1-2
min
ute
s. D
o 3
-4
sets
. In
crea
se w
eight
on b
ar
wit
h e
ach s
erie
s, i
.e.
75#-8
5#-9
5#-1
05#
Then
:
Row
500m
+ 5
0x R
ing D
ip
+ 5
0x D
B P
ush
Pre
ss +
50x
Ste
p-u
p @
18-2
0
box +
50x P
ush
-up +
50x S
it-u
p +
Row
500m
Then
:
Cool
Dow
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Res
t
FO
R F
UL
L P
RO
GR
AM
NO
TE
S A
ND
H
OW
-TO
INS
TR
UC
TIO
NS
SE
E G
YM
JON
ES
WE
BS
ITE
AB
CD
EF
G
yy
ayay
RE
CO
VE
RY
RY
RY
38 S
TR
EN
GT
H E
ND
39 R
EC
OV
ER
Y40 P
OW
ER
EN
D41 R
EC
min
ute
Row
/Rw
/Rw
/Rw
/Rw
/Rid
eid
eid
eid
eid
e/R
u/R
u/R
u/R
u/R
u/R
un
n
asy P
ace
Work
out:
3x (
1-6
) P
ull
-up L
adder
Then
:
2x
2x S
tric
t P
ress
+ 2
x P
ush
Pre
Pre
Pre
Pre
Pre
ss
ss
ss
ss
ss +
2+
2+
2+
2+
2x J
x J
x J
x J
x J
erk
erk
erk
erk
erk
erk: : : : : :
Com
ple
te 2
rep
s of
each
at at
at
at
75# (
i.e.
6 t
ota
l re
ps
of
each
)
If s
ucc
essf
ul
on a
ll 6
rep
sep
sep
sep
sep
s
add
5# t
o b
ar a
nd r
epea
tea
tea
tea
tea
t. .
Do t
his
unti
l y
ou c
annot
not
not
not
not
not
do
do
do
all
6 r
eps.
Once
that
hap
pen
s ad
d 5
# a
nd o
n o
n o
n o
n o
n o
nly
ly
ly
ly
do
do
do
do
2x P
ush
Pre
ss +
2x
Je
Je
Je
Je
Jer
k.
rk.
rk.
rk.
rk.
rk.
Conti
nue
addin
g 5
# a
n a
n a
n a
n a
n a
nd
d
d
d
doin
g 4
rep
s unti
l yo
yo
you f
u f
u f
u f
u f
u f
ail
ail
ail
ail
ail
ail
and
then
com
ple
te
te o
nl
onl
onl
onl
onl
only
2y 2
y 2
y 2
y 2
y 2
x
x
Jerk
. Add 5
# u
n u
nti
lti
lti
l yo
yo
yo
yo
yo
you r
eac
eac
eac
eac
each
h
h
h
h
h
fail
ure
Then
:
Jones
tow
n S
n S
n S
n S
n S
pri
pri
pri
pri
pri
pri
nt
nt
nt
nt
nt
nt
: : : : :
Push
Pre
ss @s @
s @
s @
s @
s @
75
75
75
75
75
75# +
# +
# +
# +
# +
# +
Bu
Bu
Bu
Burp
erp
erp
erp
ee e
Pull
-up
20-1
0 r
eprep
rep
rep
rep
reps
os
of
ef
ef
eachach
Then
:
Cool
Dow
now
now
now
now
now
n
60 m
inute
Row
/Rid
e/R
un
@ E
asy P
ace
Work
out:
3x5 W
all ll
ll
ll S
qu
Squ
Squ
Squ
Squ
atatatatat
3x10 S
qua
qua
qua
qua
quatttt
3x5 G
oble
ble
ble
ble
ble
ble
t S
t S
t S
qua
qua
quat
@t @
t @
t @
t @
25#
The
The
The
The
Then
:
Six
Six
Six
Six
Six
-Wa
-Wa
-Wa
-Wa
-Wa
-Way
By B
y B
y B
y B
y B
B C
B C
B C
om
pom
pom
pom
pom
pom
ple
xle
xle
xle
xle
xle
x:::
6x D
eadli
dli
dli
dli
dli
ft
ft
ft +++
6x B
ent-
ot-
ot-
ot-
ot-
ot-
over
ver
ver
Ro
Ro
Row
(w
(w
(w
(w
(w
(bac
k
par
alle
l el
el t
o
to
to
oo
oo
oo
r)
r)
r) +
6x H
ang C
g C
g C
g C
g C
g C
lea
lea
lean
+n +
n +
n +
n +
n +
6x F
ront
nt
nt
Squ
Squ
Squ
Squ
Squ
Squ
at
at
at
at
at
at +
6x P
ush
Pre
ss +
6x B
ack S
quat
+
6x P
ush
-up
Do t
hes
e al
l in
a r
ow
wit
hout
lett
ing g
o o
f th
e b
ar.
Res
t 1
-2 m
inute
s. D
o 3
-4
sets
. In
crea
se w
eight
on b
ar
wit
h e
ach s
erie
s, i
.e.
75#-8
5#-9
5#-1
05#
Then
:
Row
500m
+ 5
0x R
ing D
ip
+ 5
0x D
B P
ush
Pre
ss +
50x
Ste
p-u
p @
18-2
0
box +
50x P
ush
-up +
50x S
it-u
p +
Row
50
0m
Then
:
Cool
Dow
n
60 m
in
@ E
asy
CD
EF
![Man of steel [autosaved] [autosaved]](https://img.pdfslide.net/doc/110x75/5551d154b4c905922b8b51a1/man-of-steel-autosaved-autosaved.jpg)
