Cycle 1 - Week 1

Workout A (Monday)

1.       Pin Press (forehead) 3-3-3RM

2.       Back Squat Ladder 55%X4, 65%X4, 75%X4, 65%X4, 55%X4

3.      Chin-ups 3-5 sets of Max Reps

Workout B (Tuesday)

1.       2” Deficit Deadlift 3-3-3RM

2.       Three to Five rounds of:

10 Paul Dick’s Press, 35lbs

12 Kettlebell RDL’s

15 Weighted Sit-ups

10 Lateral Box Step-downs (reps each leg)

Workout C (Thursday)

1.       1 Power Snatch + 1 Hang Power Snatch + 2 OHS X 4 rounds using light load.

2.       1 Power Clean + 1 Hang Squat Clean + 2 FS X 5 rounds using moderately light load.

Workout D (Friday)

1.       Bench Press 3 sets of 7 reps with 80-85% 1RM

2.       Five rounds of:

15 Racked Bar Push-ups

10 Seated Dumbbell Curls

15 Seated Knee Tucks

10 Single Arm Kettlebell Rows (reps each side)