Week 1
June 23
Sled-
5x10m
5x20m
5x30m
R: WB, 3’
Weights-
DB Incline Bench 3x15
DB Military Press 2x12
Seated Rows 2x12
abs- 100 reps
June 24
Tempo
100+100+100++
100+100+100++
Weights
Clean Test- 155
Squat Test- 225
RDL 2x12
abs- 50 reps
June 25
Sled-
5x10m
5x20m
5x30m
R: WB, 3’
Upper Weightlifting Circuit (10 exercises) 2x10
abs- 100 reps
June 26
Tempo
100+100+100+100+100+100
Weights
3 Step Squat 4x3
Swiss Ball Leg Curl 2x10
abs- 50 reps
June 27
Sled-
5x10m
5x20m
5x30m
R: WB
Depletion Push Ups 3x R: 90"
Upper Body GS Circuit 2x
abs- 50 reps
June 28
Tempo
100+100+100+100++
100+100+100+100
Weights
Clean- 30x1x(65%) R: 25"
Reverse Lunge 2x10+10
GM 1x12
Hyper 1x12
abs- 100 reps
Why so many singles on the cleans? Just curious.
What’s the problem?
i saw it on elitetrack.com, its for power endurance. im using it instead of high rep sets of cleans during the hypertrophy phase, and my plan is to over the next few weeks decrease the reps and increase the intensity and rest before transitioning to max strength
Never said anything was wrong with it. I was asking him the reasoning behind it. Nothin more or less.
Cool makes sense. Thanks for the clarification.
I wouldn’t say power endurance but more work capacity development.
June 29
Off
Week 2
June 30
Sled
2x6x30m R: 90", 4’
Weights
DB Incline Press 3x12
Military Press 2x12
Seated Rows 2x12
abs- 200 reps
July 1
MB Throws
6x BLFT
6x OHB
6x Squat Throws
6x 1 Hop
6x 2 Hop
Tempo
100+100+200++
200+100+100
Weights
Cleans 28x1x70% R: 30"
Squats 3x10
RDL 2x12
abs- 100 reps
July 2
Sled
2x6x30m
R: 90", 4’
Weights
Upper Weightlifting Circuit (7 exercises) 3x10
abs- 200 reps
June 3
Med Ball Accelerations
6x BLFT
6x Squat Throw
Tempo
100+100+100++
100+200+100++
100+100+100
Weights
Squats 3x10
SL Bridge 2x10
abs- 100 reps
July 4
Sled
2x6x30m
R: 90", 4’
Weights
Circuit 4x
- Pull/Chin Up Variation
- Push Up Variation
- 50 reps of Abs
How many weeks do you plan on sticking with the 10reps for squats? Do you like the density cleans?
as for squats im staying in 8+ reps for the first 4 weeks then im going to do mid rep stuff like 5x5 for a few weeks. i have it kinda planned but for weights, the workouts are made depending on how i am feeling at the time. Originally i was gonna do a max strength phase after that, but im thinking about not doing too formal of a MaxS phase since im still relatively untrained and might not be appropriate or needed. What are you thoughts on that?
As for cleans, they are not nearly as difficult as i thought they would be. i can easily finish the session with no problems. I find keeping track of the time more difficult than actually completing the workout. I think they are helping me but i find them boring an monotonous and cant wait to be done with them.