This is a 21 day training program designed to increase strength in all the major lifts. The added Met-Cons (Metabolic Conditioning) are to be done at the end of each workout and will be used to increase power-endurance in the 10 minute (600 second) time-frame. Complete both exercises in each complex to count as 1 full set… example A1 (Power Clean x 5 reps) + A2 (Push Press x 5 reps) is 1 full set.
The training schedule listed below utilizes a 1 day ON 1 day OFF set-up however if this does not work for you then adapt it accordingly. Ideally you do not want to train more then three days in a row without a day off. The schedule was written in a way to have enough flexibility to accommodate another sport/activity.
WORKOUT A
COMPLEX 1:
A1: POWER CLEAN 5 SETS OF 5 REPS
A2: PUSH PRESS 5 SETS OF 5 REPS
COMPLEX 2:
B1: BACK SQUAT 5 SETS OF 5 REPS
B2 : BARBELL ROW 5 SETS OF 5 REPS
WORKOUT B
COMPLEX 1:
A1: DEADLIFT 5 SETS OF 5 REPS
A2: BENCH PRESS 5 SETS OF 5 REPS
COMPLEX 2:
B1: FRONT SQUAT 5 SETS OF 5 REPS
B2:GOODMORNING 5 SETS OF 5 REPS
WORKOUT C
NOTE: (AMRAP) = AS MANY REPS AS POSSIBLE
COMPLEX 1:
A1: CLOSE GRIP BENCH PRESS X 5 REPS
A2: BARBELL CURL x 5 REPS (AMRAP IN 5 MIN)
COMPLEX 2:
B1:WEIGHTED SIT UP X 10 REPS
B2:HYPER EXTENSION 10 REPS (AMRAP 5 MIN)
COMPLEX 3 :
C1: WEIGHTED DECLINE RUSSIAN TWIST X 9 REPS
C2: HANGING LEG RAISE/HOLDS X 9 REPS (AMRAP 5 MIN)
MET-CON A
BURPEE TO PULL UP (AMRAP 10 MINUTES)
NOTE: CANT DO PULL UPS?…. DO JUMPING PULL UPS
MET-CON B
MODIFIED CROSSFIT “CINDY”: EACH ROUND CONSISTS OF (AMRAP 10 MINUTES)
5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS
NOTE: CANT DO PULL UPS?… DO JUMPING PULL UPS….. CANT DO PUSH UPS… DO THEM FROM YOUR KNEES
TRAINING SCHEDULE
DAY 1: WORKOUT A (HV) + MET-CON B
DAY 2: REST
DAY 3: WORKOUT C
DAY 4: REST
DAY 5: WORKOUT B (MED) + MET-CON A
DAY 6: REST
DAY 7: WORKOUT B (HV) + MET-CON B
DAY 8: REST
DAY 9: WORKOUT C
DAY 10: REST
DAY 11: WORKOUT A (HV) + MET-CON A
DAY 12: REST
DAY 13: WORKOUT B (MED) + MET-CON A
DAY 14: REST
DAY 15: WORKOUT C
DAY 16: REST
DAY 17: WORKOUT A (MED) + MET-CON B
DAY 18: REST
DAY 19: WORKOUT B (HV) + MET-CON A
DAY 20: REST
DAY 21: WORKOUT C
- MEDIUM (MED) DAYS: 70% OF 1 RM @ 5 X 5
- HEAVY (HV) DAYS : 85% OF 1 RM @ 5 X 5
USEFUL INFORMATION
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