Cycle 3 - Week 3

Workout A (Monday)

1.            Press 2.0 (each rep begins below chin) 5 sets of 5 reps with 55lbs *limit rest to 90 seconds 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:

10-15 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 Snatch 5 sets of 3 reps @ 65lbs

2.            Full Clean 6 sets of 2 reps @ 80% of last week’s 1+1

Workout D (Friday)

1.            Dynamic Effort Reverse Grip Bench Press 10 sets of 3 reps @ 50% 1RM BP, On the minute

2.            Four rounds of:

5 Inchworm Push-ups          

7 Alternating Step-ups (Reps leading each leg)  

9 Single Leg RDL’s (reps each side)