Personal Training

Per Ardua Personal Training : Fortius Training System Finale 35/35

12/17/2012 15:34:00

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

Per Ardua Personal Training : Fortius Training System 34/35

12/14/2012 13:58:00

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

Per Ardua Personal Training : Fortius Training System 33/35

12/12/2012 14:40:00

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

Per Ardua Personal Training : Fortius Training System 32/35

12/10/2012 15:43:00

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

3 x AMRAP W.V Wide Chin Ups

3 x 20 W.V Close Grip Chin Ups

3 x AMRAP W.V Dips

3 x 20 S.R W.V Inverted Row

3 x AMRAP S.R W.V Feet Suspended Plyometric Press Ups

3 x 20 W.V Jumping Inverted Grip Chin Ups

3 x 21's BB Bicep Curl

Per Ardua Personal Training : Fortius Training System 31/35

12/07/2012 15:13:00

Per Ardua Personal Training

Fortius Training System : 31/35

Weighted Vest Superset (6kg)

2 x 60sec W/V Static Low Hang

2 x AMRAP W/V S/R FB Press Ups

2 x AMRAP Bent Over BB Row

2 x 40sec W/V High Static Hang

2 x AMRAP W/V Pike Press Ups

2 x ALAP W/V FB Bridge

2 x 20sec W/V Mid Static Hang

2 x AMRAP W/V S/R Tricep Extension

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

Per Ardua Personal Training : Fortius Training System 30/35

12/05/2012 14:56:00

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

Per Ardua Personal Training : Fortius Training System 29/35

12/03/2012 14:19:00

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

2 x 25 S/R Press Ups

2 x 15 S/R Bridge to V Stabilisation

2 x 15 Lying S/R Inverted Row

2 x 15sec S/R FB Bridge

2 x 15 S/R FB Press Ups

2 x 15 S/R Upside Down Hangs

2 x 15 S/R Upside Down Row

2 x 15 S/R Vertical Hang Hip Flexion

2 x 15 S/R Dips

Per Ardua Personal Training : Fortius Training System 28/35

11/30/2012 16:08:00

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

Per Ardua Personal Training : Fortius Training System 27/35

11/28/2012 14:23:00

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

Per Ardua Personal Training : Fortius Training System 26/35

11/26/2012 14:55:00

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