10.31.16-11.06.16 Novice

Day 16

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session )

3.deadlift 5 x 5 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 17

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 18

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 19

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 5 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 20

1.bench 20-18-16-14-12-10 (match or exceed day 15 weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

You are halfway through this cycle.  You should have put a minimum of 20lbs on all of your work sets (5 x 5) and it should be closer to 35-40lbs on all work sets.  Post gains to comments.

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10.24.16-10.30.16 Novice

Day 11

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session )

3.deadlift 5 x 5 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 12

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 13

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 14

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 5 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 15

1.bench 20-18-16-14-12-10 (match or exceed day 10 weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

10.17.16-10.23.16 Novice

This cycle will have 40 training sessions in it.  If you miss a session, make it up.  Do the training sessions in order.  Write everything down.  Not just the exercises and the weight of each set, but how you feel.  Are you sore? Write it down.  What is more sore? Butt? Hammies? Quads? Low back? Traps? Chest? Triceps? Shoulders? Write it down.

Day 6

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session )

3.deadlift 5 x 5 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 7

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 8

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 9

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 5 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 10

1.bench 20-18-16-14-12-10 (match or exceed day 5 weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

Coach Lonnie at USAPL Nationals after her session.

10.10.16-10.16.16 Novice

This is a linear progression cycle that will be 8 weeks long finishing around mid-December before going for any maxes in the three lifts.  A linear progression means only adding 5lbs to your WORK SETS (the listed 5 x 5 or any other rep variation) per session.  If you cannot add weight, reduce the weight by 10% and start again on the LP.

Day 1

1.squat 5 x 5 (start @ 80% 1RM or challenging 5 reps)

2.bench 5 x 5 (start @ 80% 1RM or challenging 5 reps) )

3.deadlift 5 x 5 (start @ 80% 1RM or challenging 5 reps)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 2

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 3

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 4

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 5 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 5

1.bench 20-18-16-14-12-10 (start really, really light)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10