Cycle 1 - Week 3

Workout A (Monday)

1. Press Ladder 55%X4, 65%X4, 75%X4, 65%X4, 55%X4

2. Back Squat 12 sets of 2 reps @ 65% 1RM, On the minute.

3. Chin-ups 3X Max Reps

Workout B (Tuesday)

      1. Deadlift 1X3@5RM; b/o 3 sets of 5 reps @ 75% 5RM

      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. Power Snatch 6 sets of 2 reps @ 85% of last week’s double

      2. Full Clean 6 sets of 2 reps @ 85% of last week’s double

Workout D (Friday)

      1.Dynamic Effort Bench Press 12 sets of 3 reps @ 65% 1RM, On the minute

      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)