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.
STRENGTH 1
Clean & Jerk / Push Press
Warm up 1-2 sets 50% 1rm x 8
60% x 5, 65% x 5, 70% x 5
Pull ups
1 set AMRAP
CIRCUIT 1
- swings
- press ups
- lunges
- squat jumps
- repeat x 3
- 30 / 50 / 20 reps of each per set
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
Squat
Warm up 1-2 sets 50% 1rm x 8
60% x 5, 65% x 5, 70% x 5
Dead-Lift
Warm up 1-2 sets 50% 1rm x 8
60% x 5, 65% x 5, 70% x 5
Inverted Rows
1 set AMRAP
Dips
1 set AMRAP
CIRCUIT 2
Use a single KB or DB at approx 15% 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
- 1 arm clean x 20
- 1 arm push press x 20
- box jumps x 50
- 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: –
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- The Road to Redemption week 1 (getbeasted.wordpress.com)
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