The Thor Training Plan – Week 3

This week the training steps up a notch. Week 3 is the first week of 5 training sessions. This week is a high volume mix of rep ranges, working from sets of heavy doubles to supersets of 60 reps. Having this wide rep range in each workout should challenge your body in a completely different way. There are also a couple fitness challenges built in for you to test yourself and beat your score.

Get to it!

Session 9

Bench Press – 5x2reps (+ weight as required), 5x 10reps (- weight if required) Rest – 5x2reps = 120-150s max. 5x 10reps = 60-90s max.
EZ Bar Curls/Cable Curls + Cable Tricep Extensions – 5x 8+8 (aim to increase weight on both exercises each set, so start at a comfortable weight). Rest 60-90s max.
6^th set 1x 30+30 (drop back to the weight you started at on the 1^st set and completed 30 reps of each, alternating between exercises if you need to stop/rest or you fail – such as 12curls + 12ext + 7curls + 9ext + 5curls + 6ext + 6curls + 3ext) Work continuously until completed 30reps of each.
1500m Row or Run – (steady pace, note your time to complete)

Session 10

Squat – 5x2reps (+ weight as required), 5x 10reps (- weight if required)
Rest – 5x2reps = 120-150s max. 5x 10reps = 60-90s max.
Incline Dumbbell Press + Dumbbell Pullover-Squeeze Box – 5x 8+8 (aim to increase weight on both exercises each set, so start at a comfortable weight). Rest 60-90s max.
6^th set 1x 30+30 (as described in session 9) Work continuously until completed 30reps of each.
4 rounds non-stop – (note your time to complete)
• 20 Kettlebell Swings +
• 10 Press Ups +
• 20 Mountain Climbers

Session 11

Pull Ups – 5x2reps (+weight as required or do negatives) Rest – 5x2reps = 120-150s max.
1 Arm Dumbbell Rows – 5x 10reps (- weight if required) Rest – 5x 10reps = 60-90s max.
Dumbbell Front Squat + Dumbbell Glute Bridge –  5x 8+8 (aim to increase weight on both exercises each set, so start at a comfortable weight). Rest 60-90s max.
6^th set 1x 30+30 (as described in session 9) Work continuously until completed 30reps of each.
1500m Row or Run – (Faster pace, beat your time from session 9)

Session 12

OH Press / Push Press – 5x2reps (+ weight as required), 5x 10reps (- weight if required) Rest – 5x2reps = 120-150s max. 5x 10reps = 60-90s max.
Reverse Grip Lat Pulldown + Dumbbell bent over reverse flyes – 5x 8+8 (aim to increase weight on both exercises each set, so start at a comfortable weight). Rest 60-90s max.
6^th set 1x 30+30 (as described in session 9) Work continuously until completed 30reps of each.
1500m Row or Run – (Full speed, smash your time from session 11)

Session 13

Deadlifts – 5x2reps (+ weight as required), 5x 10reps (- weight if required) Rest – 5x2reps = 120-150s max. 5x 10reps = 60-90s max.
Seated Dumbbell Shoulder Press + Dumbbell Stiff Deadlift (either with 1 or both dbells) – 5x 8+8 (aim to increase weight on both exercises each set, so start at a comfortable weight). Rest 60-90s max.
6^th set 1x 30+30 (as described in session 9) Work continuously until completed 30reps of each.
4 rounds non-stop – (beat your time from session 10, last exercise set for week 2, end with a big effort)
• 20 Kettlebell Swings +
• 10 Press Ups +
• 20 Mountain Climbers

Tom