Cycle 1 - Week 2

Workout A (Monday)

1.       Press 12 sets of 3 reps @ 60% 1RM, On the minute.

2.       Box Squat 3-3-3RM

3.       Chin-ups 3X Max Reps

Workout B (Tuesday)

1.       Deadlift 10 set of 2 reps @ 65% 1RM, On the minute

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.       Hang Power Snatch 2-2-2 (work up to a challenging double)

2.       Full Clean 2-2-2 (work up to a challenging double)

Workout D (Friday)

1.       Pin Bench Press 3-3-3RM (pins set to 1” above chest – rest each rep on pins prior to press)

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)