Back to the grind. Now that we have our training loads, we are going to use them. We are going to change the format a bit with this schedule. You are free to customize your own schedule based on your goals and available time. With the exception of weightlifting team, we will be doing two linear strength days and two conditioning days focusing on power and/or endurance. On 5×5 days, we will ideally be working with 80%-85% of our 1RM for that particular lift. On 3×10 days, we will be working with 70%-75% of our 1RM. However, for those of you who are new to lifting, we may need to work with lighter weights. Rest between sets is very important to allow for enough recovery to succeed with this format.
I will also be including a beginner circuit training schedule. Those of you who have just started barbell training or have injuries/limitations should be following this schedule instead of the linear strength schedule.
Those of you looking to lose bodyfat, include a 30-45 minute medium intensity steady state cardio session 3-5 times per week at least 4 hours before or after your workout. This can be a bike ride, fast walk, jog, treadmill at an incline, etc.
Monday, April 5th
Back Squat 5×5
Overhead press 5×5
Power cleans 5×3 (determine loads through warm-up to give you a 3 repetition working set)
Goblet squat 10-15 reps
Dumbbell press 10-15 reps
Sumo deadlift with kettlebell or dumbbell 10-15 reps
Tuesday, April 6th
Do these in as many sets as necessary. These must be dead-hang or negatives. Rest enough such that you get full range of motion and solid pulls.
Swamp Lunges with or without sandbag.
30 repetitions for 3 rounds.
Kettlebell windmills, 25 each side.
Wednesday, April 7th
Thursday, April 8th
Pushups 3 x’s 15 or max reps
Weighted step-ups, 15
Friday, April 9th
400 meter run
25 unweighted squats
Hanging knee raises, 15 front, 10 each side
Romanian deadlifts, 3×10 (If you did deadlifts yesterday, do supermans instead)
Saturday, April 10th
Optional, bench press 5×5