MG-W3D1

Big weights and big food...
Great Mustache and lots of milk from the guys at 70's Big, which is a great site by the way, check it out

1.) Clean Grip Power Snatch + Hang Power Clean 6x2

2.) Squat - 6x3

3.) Push Press - 5x4

4A.) Weighted Pistols - 3x4-6 R/L

4B.) Handstand Press - 3 x Submax

5A.) Sled Drive - 5x100' Heavy

5B.) Double KB Swing 5x10

LS-W6D1

Last week of this cycle. We build strength by lifting heavy, we get lean by being disciplined with our nutrition. Its pretty simple, but never easy. We continue for one more week before moving onto next cycle. I'm interested what most of your goals are? What are you trying to achieve? To you have a specific goal, or is it undefined? General goals like "to get stronger", or "to get in shape" never work. Be specific. For example: I will squat 365 lbs for 20 reps by August 2nd. This is a more specific goal, so we know how to prepare. It could be as simple as adding ten pounds a session til you get your goal. It doesn't always work out so easily, but it gives you a plan to work with.

July 26, 355x20

July 19, 345x20

July 12, 335x20

July 5, 325x20

June 28, 315x20

June 21, 305x20...

...

...

May 10, 245x20

There are obviously other variables and always obstacles that need to be considered and adjusted for, but having a general plan with specific goals is the best way to go.

Todays workout:

1.) DB Snatch 5x3-5

2.) Squat 6x4

3.) 2 arm DB squat clean + thruster 3x6

4.) Ab Roll Outs 3x10-15

5A.) Overhead plate walking lunges 3x100'

5B.) GHR 3x10

6.) Sprint 5x100 meters

LS-W5D3

When you train like a Dinosaur, there's always room for pizza

1.) DB Box Clean 20 x 12 inch box

Hold DB's at arms length by your sides, jump and land on box in power position (quarter squat) with DB's cleaned up to your rack position (outside shoulders). Your feet should land on the box simultaneously with catching the weights in your rack.

2.) Trap Bar Deadlift 5x5

3.) Stiff Leg Deadlift 3x8

4A.) Reverse Lunges 3x8-10 each leg

4B.) Reverse Hypers 3x12-15

5.) Sprint 10x50-75 meters

LS-W2D3

1.) Power Snatch 10x2

Go up 5-10 lbs from last week

2.) Trap Bar Deadlift 5x4

Rest/Pause, (deload after every rep)

3.) DB Stiff Legged Deadlift 3x8

4A.) Box Jumps 5x5 submax height

Jump as high as possible in an attempt to come down onto the box

4B.) Handstand Walk 5x20 meters

5 Rounds 30 seconds on/30 seconds off

5A.) Sprint (not run, not jog, but sprint)

5B.) Battling Ropes

Week 5 Day 2

1.) Power snatch+OHS+Snatch Balance 1+1+1x6

2.) Deadlift 3x10 @ 60% of 1RM from last week, deload every rep, lift with speed and purpose

3A.) Reverse Hypers 3x10
3B.) Ab Wheel or Ring roll outs 3 x 10

4.) Suicide Sprints x 3-5 sets 90 second rest between efforts

(pick 4 spots, A, B, C, D. A) will be start and finish, B is 5 meters away, C is 10 meters from A, D is 20 meters away. Run from A to B and back to A, then run immediately to C and back to A, then run to D and back to A. If possible, time your efforts and your rest period. Be accurate with your distance, whichever distance you choose, it could be longer or shorter than mine, and keep records to compare in future.)