Lions Summer 16 Get Huge 10 Week Program
Here is a sample of week 1. I just copied and pasted it from Word hence why the columns are a bit messed up when pasted to the site. You get the idea.
|Weightlifting||Clean and Jerk variant
Suggested: Find a max 2 Hi-Hang Cleans + 2 Push Jerks
*The Suggested is just a suggested. If you feel like working a different variation of the movement then have at it. For example you could do simply a max clean and jerk here or if your knees are sore or hips are sore you could do a max 2 rep power clean and push jerk. You get the idea.
|Upper Body Split 1||1.
A.Â Â Â Bench Press- 10×5 @ 75% 1RM*
B.Â Â Â Weighted Pullup, Wide-Grip, Prone- 10×5, heavy
A.Â Â Â Bar Dips, weighted- 3×8, 30X0 tempo
B.Â Â Â Barbell Rows- 3×8, 30X0 tempo
3. GHD Paddles 3×60 sec with dowel or light barbell
*Alternate exercise A and exercise B until you have completed all sets of both. This applies throughout the program
4×1 min row, 2min rest
4x1min assault, 2min rest
Suggested: Find 3RM Hi-Hang Snatch (donâ€™t drop the bar)
|Lower Body Split 1||1.
A.Â Â Â Back Squat- 10×5 @ 75% 1RM
B.Â Â Â Bulgarian Split Squats- 10×5 (each leg), holding dumbbells/kettlebells
C.Â Â Â Ring Muscle Ups- 10 x 1-5 per set, depending on proficiency
|Conditioning||CrossFit workout 12 min or less in duration. Chosen to tax the glycolytic system.
2 min rest
|Conditioning||5 rounds for time:
12 DB Snatches 80/60
24 wallballs 30/20
|Upper Body Split 2||1.
A.Â Â Â Bench Press- 10×5 @ 75% 1RM
B.Â Â Â Hang Clean High Pull- 10×5 @ heavy
A.Â Â Â HSPU- 3×8*
B.Â Â Â Bar Muscle Ups- 3×8/6
*Go strict if possible, even if you have to cut reps. Add deficit if 8 strict HSPU is easy for you. 8 BU for guys, 6 for ladies
Suggested: Find a 1RM Behind the Neck Jerk. During jerk work, always use blocks if available.
|Lower Body Split 2||
A.Â Â Â Overhead Squat- 10×5 @ 75% 1RM
B.Â Â Â Deadlift- 10×5 @ 75% 1RM*
*Using straps is permitted. The next few weeks will be very taxing, including your grip. You may find straps necessary to complete the prescribed load for so many sets.
|Something fun thatâ€™s not a beat-down. This is a day to do some work, but less volume and something that gives you a break mentally. This means you get to pick. Maybe its class programming. Maybe its doing something else fun you have seen online or within Comp training this past week.|