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.

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