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Matthew J Copp: Posted on 17 December 2012 15:34
Per Ardua Personal Training
The Fortius Training System Finale....35/35
Weighted Vest (W/V) 4kg / Suspension Rings (S.R)
1 x 25 W/V S.R Wide Chin Ups
1 x 50 W/V Plyometric Box Jumps
1 x 25 W/V S.R Turn-Overs
1 x 25 W/V S.R Suspended Press Ups
1 x 25 W/V S.R Jumping Chin Ups
1 x 50 W/V S.R Dips
1 x 25 W/V S.R Inverted Row
1 x 50 W/V S.R Suspended Press Ups
1 x 25 W/V S.Leg Plyometric Box Jumps |
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Matthew J Copp: Posted on 14 December 2012 13:58
Per Ardua Personal Training
The Fortius Training System 34/35
Density Session
Suspension Rings (S.R)
3 x Sets of .....
4 x 5/20secs S.R Wide Chin Ups
4 x 5/20secs S.R FB Press Ups
4 x 5/20secs S.R Close Grip Row
4 x 5/20secs Weighted Dips
4 x 5/20secs S.R Inverted Wide Row |
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Matthew J Copp: Posted on 12 December 2012 14:40
Per Ardua Personal Training
The Fortius Training System 33/35
AMRAP Session
4 x AMRAP Wide Chins with 30/20/10sec rest
4 x AMRAP Dips with 30/20/10sec rest
4 x AMRAP Plyometric Press Ups with 30/20/10sec rest
4 x AMRAP Inverted Row with 30/20/10sec rest
4 x AMRAP Weighted FB Ab Rollers with 30/20/10sec rest
4 x AMRAP Close Grip Chin Ups with 30/20/10sec rest |
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Matthew J Copp: Posted on 10 December 2012 15:43
Per Ardua Personal Training
The Fortius Training System 32/35
AMRAP Super-Set
Suspension Rings (S.R) / Weighted Vest (W.V)
3 x 20 S.R W.V Bridge to Hand Walk Up Press Ups To 3 x AMRAP W.V Wide Chin Ups
3 x 20 W.V Close Grip Chin Ups To 3 x AMRAP W.V Dips
3 x 20 S.R W.V Inverted Row To 3 x AMRAP S.R W.V Feet Suspended Plyometric Press Ups
3 x 20 W.V Jumping Inverted Grip Chin Ups To 3 x 21's BB Bicep Curl
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Matthew J Copp: Posted on 07 December 2012 15:13
Per Ardua Personal Training
Fortius Training System : 31/35
Weighted Vest Superset (6kg)
2 x 60sec W/V Static Low Hang To 2 x AMRAP W/V S/R FB Press Ups To 2 x AMRAP Bent Over BB Row
2 x 40sec W/V High Static Hang To 2 x AMRAP W/V Pike Press Ups To 2 x ALAP W/V FB Bridge
2 x 20sec W/V Mid Static Hang To 2 x AMRAP W/V S/R Tricep Extension To 2 x ALAP W/V Static Half Bridge
1 x ALAP Static High Hang 1 x ALAP Static Mid Hang 1 x ALAP FB S/R Bridge
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Matthew J Copp: Posted on 05 December 2012 14:56
Per Ardua Personal Training
Fortius Training System : 30/35 Sparton Revised
Weighted Vest (W/V) 4kg
1 x 25 W/V Wide Chin Ups
1 x 50 W/V Plyometric Box Jumps
1 x 25 W/V Sling Up and Overs
1 x 25 W/V Suspended Press Ups
1 x 25 W/V Jumping Chin Ups
1 x 50 W/V Dips
1 x 25 W/V Inverted Row
1 x 50 W/V Suspended Press Ups
1 x 25 W/V S.Leg Plyometric Box Jumps |
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Matthew J Copp: Posted on 03 December 2012 14:19
Per Ardua Personal Training
Fortius Training System : 29/35 Core Superset Suspension Rings (S/R)
2 x 15 Bridge to S/R Hand Walk Ups To 2 x 25 S/R Press Ups
2 x 15 S/R Bridge to V Stabilisation To 2 x 15 Lying S/R Inverted Row
2 x 15sec S/R FB Bridge To 2 x 15 S/R FB Press Ups
2 x 15 S/R Upside Down Hangs To 2 x 15 S/R Upside Down Row
2 x 15 S/R Vertical Hang Hip Flexion To 2 x 15 S/R Dips
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Matthew J Copp: Posted on 30 November 2012 16:08
Per Ardua Personal Training
Fortius Training System : 28/35
Weighted Vest and Suspension Rings
2 x 25 W/V Sling Up and Overs
2 x 25 W/V FB S/R Press Ups
2 x 25 W/V FB Jack-Knifes
2 x 25 W/V FB Dips
2 x 25 W/V S/R Suspended V-Crunch
2 x 25 W/V S/R Standing Wide Row
2 x 25 W/V S/R Feet Suspended Press Ups
2 x 25 W/V Plyometric Dips |
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Matthew J Copp: Posted on 28 November 2012 14:23
Per Ardua Personal Training : 50's
Fprtius Training System : 27/35
Weighted Vest ( 4 , 6 , 8 , 10kg ) and Suspension Rings
4 x 10 : 2mins rest between sets
W/V S/R Wide Chin Ups
W/V S/R Dips
W/V Diamond Press Ups
W/V S/R Inverted Row
W/V S/R Close Grip Chin Ups |
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Matthew J Copp: Posted on 26 November 2012 14:55
Per Ardua Personal Training : 50's Fortius Training System : 26/35 Weighted Vest ( 4 , 6 , 8 , 10kg ) 4 x 10 : 2mins rest between sets WV Wide Grip Chins WV Dips WV Diamond Press Ups WV Inverted Row WV Close Grip Chins |
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Matthew J Copp: Posted on 23 November 2012 14:48
Per Ardua Personal Training Fortius Training System 24/35 Weighted Vest (W/V) / Suspension Rings (S/R) Superset : 3 x 20secs W/V S/R Static Chin (over)...No Rest To 3 x AMRAP W/V S/R Climbers Chins 3 x 20secs W/V S/R Static Chin (mid)...No Rest To 3 x AMRAP W/V S/R Close Grip Chins 3 x 20secs W/V S/R Vertical Static Hang...No Rest To 3 x AMRAP W/V S/R Dips 3 x 20secs W/V S/R Raised Bridge...No Rest To 3 x AMRAP W/V S/R Press Ups 3 x 20secs W/V S/R Upside Down Hang...No Rest To 3 x AMRAP W/V S/R Bicep Curls |
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Matthew J Copp: Posted on 21 November 2012 20:41
Per Ardua Personal Training System
Fortius Training System 25/35
Weighted Vest (W/V) / Suspension Rings (S/R)
Density Set :
3 x W/V Static Chin (high hold) To Wide Chin Ups
10 / 8 / 6 secs To 1 / 2 / 3 reps
Density Set :
3 x Static Chin (mid hold) To Close Grip Chin Ups
10 / 8 / 6 secs To 1 / 2 / 3 reps
Negative Ladder :
3 x W/V Wide Grip Chin Ups
10 / 8 / 6 reps with 10 / 8 / 6 second split rest
Positive Ladder :
3 x S/R Inverted Row
6 / 8 / 10 reps with 6 / 8 / 10 second split rest
Plyometric Set :
3 x AMRAP W/V Plyometric Press Ups
AMRAP sets with 30 / 20 / 10 seconds split rest
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Matthew J Copp: Posted on 19 November 2012 15:01
Per Ardua Personal Training Fortius Training System 23/35 Superset : Suspension Rings / Weighted Vest Suspension Ring : 2 x ALAP Suspension Ring Rased Bridge To 2 x AMRAP Suspension Ring Press Ups To 2 x AMRAP Suspension Ring Dips To 2 x ALAP Suspension Ring Static Chin (high) To 2 x AMRAP Suspension Ring Bicep Curls Suspension Ring / Weighted Vest : 2 x ALAP Weighted Vest Suspension Ring Bridge To 2 x AMRAP Weighted Vest Suspension Ring Press Ups To 2 x AMRAP Weighted Vest Suspension Ring Dips To 2 x ALAP Weighted Vest Suspension Ring Static Chin (high) To 2 x AMRAP Weighted Vest Suspension Ring Bicep Curl Weighted Vest Plyometric Strength : 2 x ALAP Weighted Vest Plyometric Bridge To 2 x AMRAP Weighted Vest Plyometric Press Ups To 2 x AMRAP Weighted Vest Plyometric Dips To 2 x AMRAP Weighted Vest Close Grip Climbers Chins |
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Matthew J Copp: Posted on 16 November 2012 06:41
Per Ardua Personal Training
Fortius Training System 22/35
Weighted Vest / Suspension Rings
2 x 10 W.V / S.R Static High Hang to Hip Flexion
4 x AMRAP F.B / W.V Press Ups (feet) (30,20,10sec split rest)
2 x 10 W.V / S.R Static Mid Hang to Hip Flexion
4 x AMRAP F.B / W.V Press Ups (hands) (30,20,10sec split rest)
2 x 10 W.V / S.R Static Low Hang to Hip Flexion
4 x AMRAP W.V Plyometric Press Ups
2 x 10 S.R Core Turnovers |
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Matthew J Copp: Posted on 14 November 2012 15:58
Per Ardua Personal Training Fortius Training System 21/35 Weighted Vest / Suspension Ring 2 x 30secs W.V / S.R Raised Bridge with 30sec rest 4 x AMRAP W.V Wide Chins (30,20,10sec split rest) 2 x 40secs W.V / S.R Raised Bridge with 40sec rest 4 x AMRAP W.V Inverted Row (30,20,10sec split rest) 2 x 50secs W.V / S.R Raised Bridge with 50sec rest 4 x AMRAP W.V Parellel Bar Dips (30,20,10sec split rest) 2 x 60secs W.V / S.R Raised Bridge with 60sec rest |
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Matthew J Copp: Posted on 12 November 2012 16:22
Per Ardua Personal Training Fortius Training System : Programme 20/35 Weighted Vest (W.V) and Suspension Rings (S.R) 4 x 20secs W.V (8kg) S.R Static Chin (chin over) with 60sec rest Density Set : 6-1reps with 6-1secs Static Bridge 4 x Raised W.V S.R Press Ups 4 x 30secs W.V S.R Static Chin (chin over) Density Set : 6-1reps with 6-1secs Vertical Hang 4 x Suspended W.V S.R Dips 4 x AMRAP W.V S.R Military Chin Ups (30,20,10,5sec rest in between sets) Density Set : 6-1reps with 6-1secs Horizontal Hang 4 x W.V S.R Inverted Row 4 x AMRAP W.V S.R Narrow Grip Chins (30,20,10,5sec rest) |
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Matthew J Copp: Posted on 07 November 2012 15:39
Per Ardua Personal Training Fortius Training System 18/35 Suspension Rings (S.R) / Weighted Vest (W.V) 4 x 25 S.R Suspended Dips with 60sec rest 4 x 25 S.R Suspended Press Ups 4 x 60secs S.R Suspended Raised Bridge 4 x 25 W.V Parallel Bar Dips 4 x 25 W.V FB Press Ups 4 x 60secs W.V Elevated FB Plank |
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Matthew J Copp: Posted on 05 November 2012 16:02
Per Ardua Personal Training Fortius Training System 17/35 Suspension Rings (S.R) 1 x 60secs S.R Upside-Down Static Hang Density Circuit 5/25secs - 5 x 5secs S.R Static Hold (chin over) to 5 x 1 Chin Up (60secs rest) 4/24secs - 4 x 6secs S.R Static Hold (chin over) to 4 x 1 Chin Up (60sec rest) 3/21secs - 3 x 7secs S.R Static Hold (chin over) to 3 x 1 Chin Up (60sec rest) 2/16secs - 2 x 8secs S.R Static Hold (chin over) to 2 x 1 Chin Up (60sec rest) Superset Circuit 2 x 10 S.R Upside Down Inverted Grip Row to Plyometric Press Ups (l/r) 1 x 10 S.R Upside Down Inverted Grip Row to Plyometric Step Lateral Press Ups 1 x 10 S.R Upside Down Inverted Grip Row to Plyometric Jive Press Ups 1 x 10 S.R Upside Down Inverted Grip Row to Plyometric MB Press Ups 1 x 10 S.R Upside Down Inverted Grip Row to Plyometric High Step Lateral Press Ups Density/Superset Circuit 5/25secs - 5 x 5secs S.R Vertical Static Hold to 5 x 1 Dips (60sec rest) to AMRAP Wide Chins 4/24secs - 4 x 6secs S.R Vertical Static Hold to 4 x 1 Dips (60sec rest) to AMRAP Wide Chins 3/21secs - 3 x 7secs S.R Vertical Static Hold to 3 x 1 Dips (60sec rest) to AMRAP Wide Chins 2/16secs - 2 x 8secs S.R Vertical Static Hold to 2 x 1 Dips (60sec rest) to AMRAP Wide Chins Superset Circuit 2 x 30secs BB Static Bicep Curl to AMRAP S.R Inverted Row 2 x 30secs S.R Static Horizontal Hang to AMRAP BB Bicep Curls Density Circuit 4 x AMRAP S.R Close Grip Chins with 30/20/10/5secs rest 4 x AMRAP S.R Close Grip Chins with 20/15/10/5secs rest 1 x 30sec S.R Suspended Bridge 1 x 45sec S.R Suspended Bridge |
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Matthew J Copp: Posted on 02 November 2012 16:51
Per Ardua Personal Training Fortius Training System Programme 16/35 Suspension Rings (S.R) 1 x 30/45/60sec S.R Extended Bridge 4 x S.R Suspended Bridge to V 4 x 10 S.R Weighted Chest Press to Superman Press (steel bag 9,11,14,8kg) 4 x 30sec S.R Weighted Bridge (steel bag 9,11,14,18kg) 1 x 15 S.R Descending Ladder Rep : Static Mid Chin Up to Inverted Grip Chin Ups 1 x 15 S.R Ascending Ladder Rep : Static Wide Chin to Wide Grip Chin Ups Super Set S.R Circuit : 1 x 30secs S.R Tricep Extension to AMRAP Plyometric Jive Press Ups 1 x 30secs S.R Static Mid Bridge to AMRAP Plank Press Ups 1 x 30secs S.R Static Tricep Press to AMRAP Weighted Press Ups (steel bag 14kg) 1 x 30secs S.R Static Chin (inv grip) to AMRAP BB Bicep Curls 1 x 30secs S.R Static Chin (wide grip) to AMRAP BB Concentrated Curls |
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Matthew J Copp: Posted on 31 October 2012 15:27
Per Ardua Personal Training Fortius Training System Programme 16/35 "25's" Suspension Rings (SR) 1 x 25 SR Wide Chin Ups 1 x 25 SR Vertical Hang to Hip Flexion 1 x 25 SR Suspended Turnovers 1 x 25 SR Inverted Grip Chin Ups 1 x 25 SR Suspended Triceo Dips 1 x 25 SR Raised Inverted Row 1 x 25 SR Suspended Press Ups to Superman Press 1 x 25 SR Suspended Overhead Triceo Extension 1 x 25 SR Suspended Bridge to Chest Flye 1 x 25 SR Military Chin Ups |
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