Workouts - Week 2

Please commit to the days/times you plan to attend this week by posting to the comments.

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

• 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.