Cycle 3 - Week 1

Cycle 3

Week 1

Workout A (Monday)

1.    Push Press + Power Jerk + Split Jerk 1+1+1, 1+1+1, 1+1+1, 1+1+1 (Workt up to a challenging complex)

2.    Back Squat Ladder 85X5, 95X5, 105X5, 115X5, 125X5, 115X5, 105X5, 95X5, 85X5 (limit rest to < 90 sec b/n sets)

3.    Banded Lat Pull-Downs 5 sets of 20 Reps (10 Front/10 Back) – Grip pipe or dowl

Workout B (Tuesday)

1.    Sumo Deadlift 3-3-3RM

2.    Three to Five rounds of:

10-15 Band-resisted Shoulder extensions (reps each arm)

15 Seated Reverse Crunch

10 Barbell Hip Thrusts

10 Supine Alternating Toe Touches (R/L = 1rep)

Workout C (Thursday)

1.    2 Hang Power Snatch + 2 OHS X 4 rounds using light load (light)

2.    1 Power Clean + 1 Hang Squat Clean + 2 FS X 4 rounds using moderately light load (+2.5lbs to Cycle 2)

Workout D (Friday)

1.    Bench Press 4 sets of 6 reps with 75% 1RM *limit rest between sets to 2 minutes

2.    Four rounds of:

5 Inchworm Push-ups

7 Alternating Step-ups (Reps leading each leg)

9 Single Leg RDL’s (reps each side)