The Thor Training Plan – Week 2

Become a Thunder God checklist:

• All 4 training sessions from week 1 completed? Check
• Ready to work harder in week 2? Check
• More broccoli & lean protein added into your diet? Check
• Cut out the junk food crap from your diet? Check

Warm up principles and the sets & reps protocol stay the same for week 2 (and every week from here on).

Week 2

Session 5 –

Squat – 6×3 – (3 work sets to get up to a heavier weight for 3×3) +7^th set Drop Set*
Deadlift – 6×3 – (work up to a heavier weight for 3×3) +7^th set Drop Set*
(Squat & Deadlift – Sets 1-3, 90s rest max, sets 4-6, 120s rest max)
Front Squat+Squat Jumps – 4×6+6 (90s rest max, Front squat ideally with a bar. Dumbell front squat/Goblet squat can be used as an alternative)
Dumbbell Reverse Lunges+Jump Lunges – 4×6+6 (60s rest max)
6 mins Spinning – 1 min steady then 30s work out the saddle (increase resistance) + 30s slow recovery x5 intervals = 6mins total

Session 6 –

Bench Press – 6×3 (work up to a heavier weight for 3×3) +7^th set Drop Set*
Pull Ups – 6×3 (work up to a heavier weight for 3×3) +7^th set Drop Set* – complete weighted is x3 with bodyweight is comfortable. Complete as negatives if full reps are not manageable.
(Bench Press + Pull Ups – Sets 1-3, 90s rest max, sets 4-6, 120s rest max)
Incline Db Press + 1 Arm Dbell Rows – 4×6+6 (90s max rest)
Seated Row + Press Ups + Sball Jack-Knife – 4×10+10+10 (60s rest max, seated row can be cable or machine)
6mins Rower Intervals – 1min steady row then 20s hard sprint + 40 slow recovery x5 intervals = 6mins total

Session 7 –

Push Press – 6×3 (work up to a heavier weight for 3×3) +7^th set Drop Set*
Hang Clean, High Pulls or Upright Rows – 6×3 (work up to a heavier weight for 3×3) +7^th set Drop Set*
(Push Press + Pulling exercise – Sets 1-3, 90s rest max, sets 4-6, 120s rest max)
Seated Dbell Shoulder Press + Dbell Shrugs – 4×6+6 – (90s max rest)
Alt Dbell Curls + Reverse Flyes + Cable Wood-Chops – 4x 10+10+10each side – (60s rest max)
8 min run – Speed Pyramid – This is a 4min run to be repeated twice. Each min, for 4mins increase the speed so you move from jog to run to fast run to sprint. Go back to your jog speed and repeat through to sprint.

Session 8 –

1000m Rower  – sprint last 200m
20kg plate circuit – Bent Over Row to Shoulder press x8 + OverHead Lunges x8 + Squeeze Box x8 – 5 rounds of 8+8+8 (60-90s rest max)
500m Rower Sprint – complete as fast as possible
Kettlebell circuit – KBell or Dbell Swings + Side Plank Hold Rotations (SPR) each side – x3 rounds, 30-45s rest max between rounds

• Round 1 – 10 swings + 10 SPRs e/s
• Round 2 – 20 swings + 10 SPRs e/s
• Round 3 – 30 swings + 10 SPRs e/s

500m Rower Sprint – complete as fast as possible
Bodyweight Circuit Finisher – Hanging Leg Raise/Knee tuck x10 + Inverted Rows x10 + Press Ups x10 – x3 rounds, a little rest as required (none) between rounds.

* 7^th set Drop Set – As soon as you finish the 6^th set, with no rest, drop the weight down to a load slightly less than what you used for the first work set and aim for 8-12 reps. (if your 6 work sets were 70×3, 80×3, 90×3, 3x 100×3 drop down to 60-70kg depending how fatigued you are feeling)