Cycle 2 - Week 3

Workout A (Monday)

1.            Press Ladder 55%X5, 65%X5, 75%X5, 65%X5, 55%X5 (*rest sufficiently b/n sets)

2.            Back Squat 14 sets of 2 reps @ 65% 1RM, On the minute.

3.            Chin-up Negatives 3X3

Workout B (Tuesday)

1.            Deadlift 1X3@90% 5RM; b/o 3 sets of 5 reps @ 75% 5RM

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.            Power Snatch 6 sets of 2 reps @ 80% of last week’s double

2.            Full Clean 6 sets of 2 reps @ 80% of last week’s double

Workout D (Friday)

1.            Dynamic Effort Bench Press 14 sets of 3 reps @ 65% 1RM, On the minute

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)