Monday (6:30am and 6:00pm)
- Back squat
- Bench press
Wednesday (6:30am and 6:00pm)
- Front squat: 6 sets of 3 reps; increase weight each set.
- Power clean: introduction; 5 sets of 3 reps; increase weight each set.
Saturday (8am and 9am)
Establish a 1 rep max for all exercises.
- Back squat
- OH press
- Deadlift
- OH press
- Deadlift
- For each exercise, do 4-5 warm-up sets of 3-5 reps--e.g. 5, 5, 3, 3. Increase the weight each set. These sets should not stress you significantly, but should gradually prepare the body for lifting heavier weights. I recommend starting with a set of 5 with just the bar.
- You get 3 attempts to establish a 1 rep max.
- For the first attempt, use a weight you are certain you can handle.
- For the second attempt, go for broke.
- If you make the second attempt, add weight for the final attempt. If you miss the second attempt, reduce the weight for your final attempt.
