Читать книгу Conviction Fitness - Chas Allen - Страница 18

The Bus Stop

All inmates pass through Cell Block-A after processing. We call it the Bus Stop. Until you prove yourself ready, Inmate, this is your housing unit.

Do you have any priors? Have you ever been locked up in a hardcore system like this before? If you have, then you’ll be out of Cell Block-A and on to your bunk in Cell Block-D, or what we like to call, Gladiator School, in no time.

To advance to Cell Block-D each inmate must:

Complete all exercises for each assigned day

Complete all exercises within the given rest period or less.

Complete all required sets within the required rep range.

Complete all exercises without dropping to a lower weight in order to complete sets.

After passing the above tests, advance to Cell Block-D

at your own risk.

All inmates must be housed in the Bus Stop for their first week. Remain under the protection of Cell Block-A for as many weeks as you need to develop mastery. If after your first week you deem yourself ready to advance to D-Block, move forward freely, Inmate. But advance with caution. Cell Block-D is home to killers and hard-core convicts. I advise that you take control of Cell Block-A before you advance. For how-to video demonstrations, see CONVICT FIT on social media platforms and YouTube.

The following rep, set, rest and cardio guidelines must be executed without fail in order to advance to Cell Block-D:

Cell Block-A: Mandatory Guidelines

Sets per exercise: 3

Rep Range per exercise: 12-15 Reps

Maximum Rest Between Sets: 45 seconds

Cardio: 5-10 minutes (On Cardio Days)

Advance to Cell Block-A: Day 1 Shoulders