The Road to Redemption week 2

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.

On the third set of weighted exercises attempt to exceed the set reps and go to failure.

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
  • 80% x 3, 85% x 3, 90% x 3

Pull Ups

  • 3 sets of max reps with 3s lowering phase
  • 1 set of; Hold with chin above bar as long as possible, then slow lowering as slow as possible

CIRCUIT 1

  • hand to hand swings x 30
  • stance jumps x 20
  • press ups x 30
  • squats x 20
  • lunges x 20

repeat x 3 in your best time

CORE

As last week, but attempt to hold each leg raise for 2 seconds:

  • 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
  • 80% x 3, 85% x 3, 90% x 3

Dips

3 sets of- max reps divided by 4 then 3s hold at top, middle & bottom, repeat to failure

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

Squats

  • Warm up 1-2 sets 50% 1rm x 8
  • 80% x 3, 85% x 3, 90% x 3

Horizontal Pull-Ups

3 sets of- max reps divided by 4 then 3s hold at top, middle & bottom, repeat to failure

CIRCUIT 2

Use a single KB or DB at approx 20% of your barbell overhead 1RM.

  • 1 arm clean x 5
  • 1 arm push press x 5
  • box jumps x 20
  • 1 arm clean x 10
  • 1 arm push press x 10
  • box jumps x 30
  • 1 arm clean x 15
  • 1 arm push press x 15
  • box jumps x 40

Complete in your best time

On 1 arm exercises complete set number of reps on dominant side first then the weaker side.

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: –

Get Beasted, Sandow

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2 Responses to The Road to Redemption week 2

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

  2. Pingback: Redeemed? | getbeasted

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