Strength/hypertrophy.....No olympic lifting

Strength/hypertrophy/no olympic lifts

Week 1

 

Day 1

Deadlift  (per routine at gym) 

Bent row  4 x 6-8, 1x12-15

Pull-ups   if you can get 12 bodyweight ,add weight

 

1 tire pull lap/ 1 tire drag lap/ straightaway row

 

Day 2

Bench press (per routine at gym)

Close grip bench 2x6/ 2x10

Dips if you can complete 12 at bodyweight, add weight

Tire face pulls  bollards and back x 2

 

Run 800 m x2 2minute rest interval

 

Day 3

Speed bench press @  50% of 1 rep max 6x3

Speed deadlift @ 50% of 1 rep max 6x2

Overhead squat (per routine at gym)

 

Complete the following for three sets

10 tire flips

run 800m

rest 3minutes

 

 

Day 4

Front squat   (per routine at gym)

Walking weighted lunges.

SLDL  3X5

 

Barbell complex every minute on minute

 

Day 5

Overhead press (per routine at gym)

Close grip grip rows  3x5, 2x10-12

Pull up if you can complete 12 add weight

 

400m run x 3  1min rest interval