08.22.16

This next cycle will peak in mid-November right before Thanksgiving.

Week 1

Day 1

1.squat work to a heavy 10 in 25 min.

2a. barbell lunge 10 x 3 (each leg) you pick the weight

2b.hip thruster 10 x 3 you pick the weight

Day 2

1.bench work to a heavy 10 in 20 min.

2a.dumbbell bench press 10 x 5 you pick the weight

2b.push press 5 x 5

3.GHD situps 10 x 3

Day 3

1.deadlift work to a heavy 10 in 25 min.

2a.shrugs 10 x 5

2b.horizonal lat. row 10 x 5

3.biceps curls 10 x 5

 

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08.15.16-08.21.16 All Levels

The greatest words you will ever hear.  Deload week.

Day 1

1.squat 40% x 10, 50% x 10, 60% x 10

2.lunge 50ft. x 3 rest 90 sec. between

3.back extensions 10 x 3 rest 90 sec. between

Day 2

1.bench 40% x 10, 50% x 10, 60% x 10

2.press work to a heavy 10 in 10 min.

Day 3

1.deadlift  40% x 10, 50% x 10, 60% x 10

2.kettlebell swings 10 x 3 rest 60 sec. between

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Win much?

08.08.16-08.14.16 Novice

Day 33

Treat today like a mock meet.  Wear your singlet, and whatever else you will wear during the meet.  Warm-up like it is a meet.  Use spotters, commands,  and judges for your openers.

1.20 min. to warm up to squat opener.  Squat opener x 5 (5 singles)

2.18 min. to warm up to bench opener.  Bench opener x 5 (5 singles)

3.20 min. to warm up to deadlift opener.  Deadlift opener x 5 (5 singles)

Day 34

1.squat 80% opener x 3 (3 singles)

2.bench 80% opener x 3 (3 singles)

3.deadlift 80% opener x 3 (3 singles)

Day 35

Meet day.  Dominate.  Transfer this work to platform PRs.

08.01.16-08.07.16 Novice

Test week.  Use these tests to help determine your openers for your meet either the weekend of August 13 or August 20.  Wear all your equipment that you plan to wear at the meet minus your singlet.  Use the actual meet commands as listed below for the first rep of each test.

Day 30

1.take 30 min. to find a 3RM squat

*use a spotters, head referee to give the command of squat & rack for the first rep

Day 31

1.take 20 min. to find a 3RM bench

*use a handoff, head referee to give the command of start, press, rack for the first rep

Day 32

1.take 35 min. to find a 3RM deadlift

*use a head referee to give the command of down on for the first rep

Read:

3 Tips For Your First Meet