Cycle 2 - Week 2

Workout A (Monday)

1.       Press 14 sets of 3 reps @ 60% 1RM, On the minute.

2.       Paused Squat (2 count) 3-3-3RM

3.       Chin-up Negatives 3X3

Workout B (Tuesday)

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

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.       Hang Power Snatch 2-2-2 *repeat top load from Cycle 1, be crisp with movements and snap into position

2.       Full Clean 2-2-2 *repeat top load from Cycle 1, be crisp with movements and snap into position

Workout D (Friday)

1.       Pin Bench Press 100X3, 105X3, 110X3 (pins set to 1” above chest – rest each rep on pins prior to press) -

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)