Perform the workouts below for the next 4 weeks, then move on to the next phase.
Push Press - work up to a heavy single
Arms Circuit - 3 rounds30 Mini Band Curls (fast)Double KB Curl - 12 repsFarmer's Walk - 50'DB Curl - to FailureTricep Extensions - 20 repsBand Tricep Pressdowns 30 reps
400 Lunges
Box Squat - Heavy Single
Bench Press - work up to heavy 2x10
CleansWork up to a heavy Power Clean/Squat Clean
Superset for 3 setsIncline DB Press 25 repsPull-Ups to failure
400 Walking Lunges
Box Squats
4x5 - work up to a heavy 2x5 - adding 5# per week
Military PressWork up to a heavy set of 5, then do one set of 90% of that weight
Superset for 3 sets1/2 range of motion military press x 20Plate Raise x 10
Box Squat - work up to a heavy single
Barbell Rows - work up to a heavy 2x5
Weighted Pull-Ups 4x5
400 walking lunges
