Cycle 3 - Week 2

Week 2

Workout A (Monday)

1.    Seated Overhead Press 10 sets of 3 reps @ 50% 1RM Standing Press, On the minute.

2.    3-0-3 Tempo Squat 3-3-3RM (3 count down – 0 in the hole – 3 count up)

3.    Chin-ups - Accumulate 7 reps total

Workout B (Tuesday)

1.    Romanian Deadlifts 10 sets of 3 reps @ 50% 1 RM DL *Rest 60 seconds b/n sets.

       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.    Power Clean + Hang Squat Clean 1+1, 1+1, 1+1 *work up to a challenging 1+1

2.    Snatch Pull 5 sets of 3 reps at 100% 1RM

Workout D (Friday)

1.    Floor Press 3-3-3RM

2.    Four rounds of:

5 Inchworm Push-ups  

7 Alternating Step-ups (Reps leading each leg)  

9 Single Leg RDL’s (reps each side)