Cycle 2 - Week 1

Week 1

Workout A (Monday)

1.       Push Press 3-3-3RM (work up to a heavy triple)

2.       Back Squat Ladder 55%X4, 65%X4, 75%X4, 65%X4, 55%X4 (+5lbs to each Cycle 1 rung)

3.       Chin-up Negatives 3X3 (use band assistance as needed)

Workout B (Tuesday)

1.       ~4” Rack Pull 3-3-3RM

2.       Three to Five rounds of:

10 Dumbbell Thrusters

10 Barbell Roll-outs

15 Russian Kettlebell Swings

15 Dumbbell Spoon Press

Workout C (Thursday)

1.       1 Power Snatch + 1 Hang Power Snatch + 2 OHS X 4 rounds using light load (+2.5lbs to Cycle 1) *remember gaze on set-up and squeeze chest up before pull; snap into position for catch overhead

2.       1 Power Clean + 1 Hang Squat Clean + 2 FS X 5 rounds using moderately light load (+5lbs to Cycle 1)

Workout D (Friday)

1.       Bench Press 4 sets of 6 reps with 85% 1RM *limit rest between sets to 2 minutes

2.       Five rounds of:

5 Renegade Push-ups

10-15 Rotational Wall Dumbbell Curls

10 Bulgarian Split Squats (reps each leg)

15 Dumbbell Side Crunches (reps each side)