The Road to Redemption week 1

STRENGTH 1

Sets are stated as % of 1 rep max X number of reps. If this is the first time you have tried this program start with 90% of your usual 1RM.

Alternate overhead lift and pull-ups, rest 2 minutes between sets:

Clean & Jerk / Clean & Push Press

Warm up 1-2 sets 50% 1rm x 8

75% x 5, 80% x 5, 85% x 5

Pull Ups

3 sets of max reps

CIRCUIT 1

  • lateral box jumps x 20
  • kb swings x 20
  • box jumps x 20
  • press ups x 20
  • repeat x 4 in your best time

CORE

  • Hanging leg raise x 10, 3 sets (Raise legs, keeping them straight, until parallel with the ground. Bend knees if straight leg variation becomes too difficult.)
  • Plank 60s, immediately followed by-
  • Superman 60s (Hold a plank with one arm off the ground and held in line with torso. 10s per side to complete 60s.)
  • 45s rest
  • 90s side planks

STRENGTH 2

Alternate dead-lift with dips, rest 2 mins between sets:

Dead-lift

Warm up 1-2 sets 50% 1rm x 8

75% x 5, 80% x 5, 85% x 5

Dips

3 sets of max reps

Alternate barbell squats with horizontal pull-ups, rest 2 mins between sets:

Squats

Warm up 1-2 sets 50% 1rm x 8

75% x 5, 80% x 5, 85% x 5

Horizontal Pull-Ups

3 sets of max reps

CIRCUIT 2

DB5s

Use a single KB or DB at approx 25% of your barbell overhead 1RM.

  • 1 arm swings x 5 per side
  • 5 burpees
  • 10 press ups
  • 1 arm clean & push press x 5 per side
  • 5 burpees
  • 10 press ups
  • 1 arm push press x 5 per side
  • 5 burpees
  • 10 press ups
  • repeat x 3 in your best time

Training Splits:

Here are a couple of different training splits to chose from, depending on your other training commitments and whether you prefer short or long sessions.

M: strength 1, circuit 1

W: core

F: strength 2, circuit 2

Or

M: strength 1

T: circuit 2

W: core

T: –

F: strength 2

S: circuit 2

S: –

the road to redemption week 1

don't call it a comeback

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6 Responses to The Road to Redemption week 1

  1. The Professor says:

    Time for Circuit 1 – 8:11 [post-boxing…]

  2. Pingback: The Road to Redemption week 2 | getbeasted

  3. Julie says:

    Circuit 1 – 15:11

  4. leo says:

    leo circuit 1 7:35

    leo circuit 2 8:35

  5. Pingback: The Road to Redemption week 4 | getbeasted

  6. Pingback: Redeemed? | getbeasted

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