The Road to Redemption week 3

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

75% x 5, 85% x 3, 95% x 1

Pull Ups

Complete 3 sets of your highest rep set from week 1

CIRCUIT 1

  • 2 hand swings x 30
  • 1 hand swings x 15 per side
  • hand to hand swings x 30
  • lateral box jumps x 40
  • press ups x 40
  • box jumps x 40
  • repeat x 2 in your best time

CORE

As last week; 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

75% x 5, 85% x 3, 95% x 1

Dips

Complete 3 sets of your highest rep set from week 1

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, 85% x 3, 95% x 1

Horizontal Pull-Ups

Complete 3 sets of your highest rep set from week 1

CIRCUIT 2

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

1 arm clean & push-press into overhead squat! (Clean the kb to your shoulder, push-press it over head, then perform a squat while keeping the weight overhead, change sides and repeat.)

Add 1 rep to the squat part of the exercise each time until you reach 10.

Start on dominant side first then the weaker side.

Complete 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: –

Advertisements
This entry was posted in Workouts and tagged , , . Bookmark the permalink.

3 Responses to The Road to Redemption week 3

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

  2. getbeasted says:

    circuit 1-
    Jason 12:00
    Simon 23:00
    Leo dnf

  3. Pingback: Redeemed? | getbeasted

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s