ARES
Mission: The program is designed to increase your strength, power, work capacity and overall ability to move under or deal with load.
Program: The program accomplishes this with 5 “Strength” or “Power” oriented days a week, as well as 2 sport specific heavy days and 2 endurance sessions per week.
Nutrition: Proper eating, refueling, supplementation and otherwise putting “good” things in your body will be conducive to your weight gain, performance and muscle growth. See “nutrition” packet.
Sleep: Minimum 6 hours a night. This should be your standard. Your goal should be 8-9. You are here to perform.
COMPLEXES
A complex is a series of specific strength exercises blended into one continuous training circuit. The objective is to complete the exercises in succession, doing all the prescribed reps of one movement before proceeding to the next. Traditionally, complexes are done with barbells, but dumbbells have several advantages too.
Rules:
Each round is continuous
You must maintain grip the entire time and not rest the weights
Once you start, you’re locked in for that round
Unless specified, you should aim to complete 4-6 rounds
Gorilla Complex
20-16-12-8-4x for time – 25/45# (dumbbells/single plate)
Bicep Curls
High Pulls
Military Press
Tricep Extensions
Push-ups
Barbell Complex
6 Way BB, 6 reps of each:
Deadlift
Bent Over Row
Hang Clean
Front Squat
Push Press
Back Squat
Push up (on the bar)
3 rounds, increase weight each round
Bear Complex:
A set is one rep of each, in order
1 Power Clean
1 Front Squat
1 Push Press or Jerk
1 Back Squat
1 Push Press or Jerk
*Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
*Goal is to increase loads each round to complete “The Bear” with a 3 rep max load.
*Rest as needed between sets; remember you have 20 minutes.
*No re-grip allowed.
*You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed. No squat cleans.
Dumbbell Complex:
Dumbbell deadlift, 5 reps
Dumbbell clean, 5 reps
Dumbbell push press, 5 reps
Dumbbell jerk, 5 reps per side
Dumbbell walking lunge, 5 reps per side
Devil Complex (DB):
5 bent over rows
5 hang cleans
5 push press
5 overhead lunges (Per Leg)
10 devils press
Snatch Complex:
Snatch
Snatch Balance
Overhead Squat
Jerk Complex:
Behind the Neck Jerk
Pause Jerk
Jerk
Snatch #2:
Snatch High Pull
Snatch High Pull
Snatch
Snatch
Snatch #3:
Hang snatch
Snatch
2x overhead squat
Klokov Complex:
Clean pull
Clean
Paused front squat
Push press
Paused jerk
JB Gym Complex:
5 deadlifts
4 power cleans
3 front squats
2 Shoulder to Overhead
Spartan Complex:
Dumbbell Bear Crawl 20m
10 Devils Press
20m Bear Crawl
10 DB Overhead Lunges
ARES 0-1
Every 2 minutes
10-1 squat, building 1.8%, start @ 60% do not go above 95%
Heavy singles from 95% on, working to new 1 rep max.
Record one rep max.
4x6 Pistol Squat
4x4 Front Rack reverse lunge (115#) (Per side)
Complex of choice
ARES 0-2
Every 2 minutes
10-1 Bench, building 2%, start @ 70% do not go above 90%
Heavy singles from 90% on, working to new 1 rep max.
Record one rep max.
4x4 pause bench @70% of new max
200 reps hand release pushups
ARES 0-3
Work to heavy overhead squat using
10-2 Overhead squat, starting near 50% increasing each set by 2-4%
Continue doing doubles until reaching 2 rep max overhead squat
10 minute AMRAP
4 burpees over the bar
8 snatches @ 65#
Complex of choice
ARES 0-4
Every 2 minutes
10-1 military press, building 2%, start @ 70% do not go above 90%
Heavy singles from 90% on, working to new 1 rep max.
Record one rep max.
3x20 bradford press
100 reps “z” press
ARES 0-5
Every 2 minutes
10-1 Deadlift, building 2%, start @ 70% do not go above 90%
Heavy singles from 90% on, working to new 1 rep max.
Record one rep max.
Work to heavy weighted pullup
Heavy singles from 90% on, working to new 1 rep max.
Record one rep max.
ARES 0-6
10x10 OHS at a weight light enough for maximal control and proper positioning
Complex of choice
ARES 0-7
Rest
ARES 1-1
EMOM 12
1 clean @78% of 1RM clean
3x6 Pistol Squats per side (weighted if needed)
*if too difficult, pistol squat onto box/bench
3 sets
20 DB snatch 45# db
20 air squats
Complex of choice
ARES 1-2
5x5 Bench @ 75% off “new max”
4x15 close grip bench
2x15 DB tricep press
4x10 double hand release pushups (hand release like ACFT, at the top of the pushup explode up so much that your hands leave the ground, rest 30 sec between sets)
ARES 1-3
10-1 deadlift starting @ 60% increasing 1.8-2.5% each set
3x10 deadhang (Weighted if needed) pullup
Complex of choice
3 sets of max distance towel farmers carries
ARES 1-4
5x5 tempo front squat @ 70% (3-2-1 tempo)
3 second decline
2 second pause at the bottom
1 second explosive stand up
10 min on min
7 thrusters @75#
Complex of choice
ARES 1-5
3x3 power snatch
4x10 “Z press” @65# or 75#
4x8 SOTs press
3 way overhead complex
3 presses
3 push presses
3 jerks
Start at the bar and go up 10# each set until you can’t get 3 strict presses, then continue with only push presses. Once you can’t continue push presses, find a 3RM jerk
ARES 1-6
5×3 bench press 82%
4×15 close grip bench press
3×20 dumbbell bench
21-15-9 reps for time of
Row Cals
DB Man Maker 30# (you better do the fucking squat clean on the manmakers)
ARES 1-7
Rest
ARES 2-1
EMOM 12
5 Frontsquats at 50-55% of 1RM front squat
3X8 Pistol squats
3x8 Bulgarian split squat w/65# barbell
3x8 cossack squat w/45# DB
3x20 bradford press
3x3 Snatch @ 80%
Or
Complex of choice
ARES 2-2
6×2 bench press 80%
4x15 Incline Bench
4x15 DB Tricep Press
4x15 Tricep Pushup
4x15 Double Hand Release Pushup
ARES 2-3
EMOM 12
1 clean @82% of 1RM clean INCREASE FROM LAST WEEK
6×3 deadlift “off of new max” @ 85%
12 minute EMOM
1) 12 cal row
2) 7 burpees
3) 5 devils press (45#)
4×20 weighted hip thrusters
3x20 bradford press
ARES 2-4
6 rounds of
6 weighted pull ups
6 bench @70%
4×8 bent over row
3×10 (weighted if needed) close grip pull ups, be close enough that thumbs can touch
ARES 2-5
Pick 3 complexes
ARES 2-6
9 min amrap
18 cal row
4 devil press 45# DB’s
8 min amrap
15 cal bike
3 deadlifts @ 225#
7 min amrap
20m sled push
2 power cleans @ 135#
ARES 2-7
Rest
ARES 3-1
EMOM 12
1 clean @82% of 1RM clean INCREASE FROM LAST WEEK
5x5 overhead squat @ 70% of 2RM
5 rounds
20 reps of 4 count hollow hold flutter kicks
15 butterfly situps
*Go to the gymnastic ‘hollow’ position and do flutter kicks from there
4x1 min weighted plank (45#)
Complex of choice
ARES 3-2
5×3 bench press 83%
4×8 close grip bench
3×15 incline 1 arm dumbell press
ARES 3-3
5 rounds
10 deadlifts 225
6 pullups
4x15 bent over row
Complex of choice
ARES 3-4
4×8 standing dumbell press (Heavy)
3x20 bradford press
5x10 “Z press” @65# or 75#
ARES 3-5
10 Rounds
12 cal row
40m Zercher Sandbag Carry
60m towel farmers carry
ARES 3-6
ARES 3-7
ARES 4-1
EMOM 12
1 clean @82% of 1RM clean INCREASE FROM LAST WEEK
5x5 overhead squat @ 70% of 2RM
5 rounds
20 reps of 4 count hollow hold flutter kicks
15 butterfly situps
*Go to the gymnastic ‘hollow’ position and do flutter kicks from there
4x1 min weighted plank (45#)
Complex of choice
ARES 4-2
5×3 bench press 83%
4×8 close grip bench
3×15 incline 1 arm dumbell press
ARES 4-3
5 rounds
10 deadlifts 225
6 pullups
4x15 bent over row
Complex of choice
ARES 4-4
4×8 standing dumbell press (Heavy)
3x20 bradford press
5x10 “Z press” @65# or 75#
ARES 4-5
10 Rounds
12 cal row
40m Zercher Sandbag Carry
60m towel farmers carry
ARES 4-6
Rest
ARES 4-7
Rest