9/4/12

Introduction To Max Effort Lifting: 3 weeks Linear Progression

^ means warm up [this will be post dynamic stretch] | % are of the One Rep Max of lift | To do this programming you must already have some master of technique

Mon.
Squat: ^1x5 @ 40%; ^1x5 @ 60%; 3x5 @ 70%
Bent Over Row: 3x6 @ 80% [Bench 1RM]
RDL: 3x6 @ 80% [Powerclean 1RM]
Stretch
ScriptureWOD: Acts 1

Tue.
Dbell Bench: ^1x6 @ 15% [1RM of bench] ; ^1x6 @ 17% [1RM of bench]; 2x4 @ 20 % [1RM of bench]; 3x3 @ 22% [1RM of bench]
Close Grip Bench: 3x6 @ 70% [1RM of bench]
Dbell Incline: 3x6 @ 15% [1RM of bench]
Shoulder Press: 4x4 @ 40% [1RM of bench]
Stretch
ScriptureWOD: Acts 2

Wed.
Hangclean: ^1x3 @ 30%; ^1x3 @ 50%; 2x5 @ 70%; 3x3 @ 75%
Snatch: ^1x5 @ 30 %; 3x5 @ 50%
OH squat: 3x5 @ 50% [1RM of snatch]
Stretch
ScriptureWOD: Acts 3

Fri.
Close grip bench: ^1x6 @ 40% ; ^1x6 @ 60% ; 3x3 @ 80% 1RM
Skull Crushers: 3x6 @ 30% [1RM of bench]
Bent Over Row: 3x6 @ 80% [Bench 1RM]
Stretch
ScriptureWOD: Acts 4

Sat.
Squat: ^1x5 @ 40%; ^1x5 @ 60%; 1x3 @ 87%; 1x3 @ 90%
Deadlift: ^1x5 @ 40%; ^1x5 @60%; 2x5 @ 80%
Stretch
ScriptureWOD: Acts 5


Mon.
Squat: ^1x5 @ 40%; ^1x5 @ 60%; 3x5 @ 72%
Bent Over Row: 3x6 @ 80% [Bench 1RM]
RDL: 3x6 @ 80% [Powerclean 1RM]
Stretch
ScriptureWOD: Acts 6

Tue.
Dbell Bench: ^1x6 @ 15% [1RM of bench] ; ^1x6 @ 17% [1RM of bench]; 2x4 @ 22 % [1RM of bench]; 3x3 @ 24% [1RM of bench]
Close Grip Bench: 3x6 @ 72% [1RM of bench]
Dbell Incline: 3x6 @ 15% [1RM of bench]
Shoulder Press: 4x4 @ 42% [1RM of bench]
Stretch
ScriptureWOD: Acts 7

Wed.
Hangclean: ^1x3 @ 30%; ^1x3 @ 50%; 2x5 @ 72%; 3x3 @ 77%
Snatch: ^1x5 @ 33 %; 3x5 @ 53%
OH squat: 3x5 @ 50% [1RM of snatch]
Stretch
ScriptureWOD: Acts 8

Fri.
Close grip bench: ^1x6 @ 40% ; ^1x6 @ 60% ; 2x3 @ 80%; 1x3 @ 83%
Skull Crushers: 3x6 @ 30% [1RM of bench]
Bent Over Row: 3x6 @ 80% [Bench 1RM]
Stretch
ScriptureWOD: Acts 9

Sat.
Squat: ^1x5 @ 40%; ^1x5 @ 60%; 1x3 @ 89%; 1x3 @ 92%
Deadlift: ^1x5 @ 40%; ^1x5 @60%; 2x5 @ 82%
Stretch
ScriptureWOD: Acts 10

 Mon.
Squat: ^1x5 @ 40%; ^1x5 @ 60%; 3x5 @ 75%
Bent Over Row: 3x6 @ 80% [Bench 1RM]
RDL: 3x6 @ 80% [Powerclean 1RM]
Stretch
ScriptureWOD: Acts 11

Tue.
Dbell Bench: ^1x6 @ 15% [1RM of bench] ; ^1x6 @ 17% [1RM of bench]; 2x4 @ 25 % [1RM of bench]; 3x3 @ 26% [1RM of bench]
Close Grip Bench: 3x6 @ 75% [1RM of bench]
Dbell Incline: 3x6 @ 15% [1RM of bench]
Shoulder Press: 4x4 @ 45% [1RM of bench]
Stretch
ScriptureWOD: Acts 12

Wed.
Hangclean: ^1x3 @ 30%; ^1x3 @ 50%; 2x5 @ 75%; 3x3 @ 80%
Snatch: ^1x5 @ 33 %; 3x5 @ 55%
OH squat: 3x5 @ 50% [1RM of snatch]
Stretch
ScriptureWOD: Acts 13

Fri.
Close grip bench: ^1x6 @ 40% ; ^1x6 @ 60% ; 1x3 @ 80%; 2x3 @ 83%
Skull Crushers: 3x6 @ 30% [1RM of bench]
Bent Over Row: 3x6 @ 80% [Bench 1RM]
Stretch
ScriptureWOD: Acts 14

Sat.
Squat: ^1x5 @ 40%; ^1x5 @ 60%; 1x3 @ 91%; 1x3 @ 94%
Deadlift: ^1x5 @ 40%; ^1x5 @60%; 2x5 @ 85%
Stretch
ScriptureWOD: Acts 15

End 3 week starter cycle




No comments:

Post a Comment

About Me

My photo
BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance


The Effects of Glucose Supplementation on Barbell Velocity and Fatiguability in Weightlifting - A pilot study"

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.