Welcome to week 1 of our 12 week training program. There will be a slow build up of work volume over the next 3 months. The first of 3 months will focus on initial strength development and a lighter exposure to running volume. This first week we will be setting up a lot of initial numbers, so place more focus/emphasis on the 1RM’s and TT’s(time trials). We will be going off of these numbers for a while. If you have any questions about training, either speak to me at the gym, or leave them here in the comments section.
Back Squat 1RM
90% x 2 x 3
90% x 2 x 3
3 x 20 Weighted walking lunge; hold db’s at side, 10 per leg
3 x 10 DB Bench Press
*You will perform both movements back-to-back with a short rest (2:00-ish) after the bench press.
2 x 400m TT; Full recovery between efforts, max effort on each
1 Mile TT
10 Burpees; jump onto 45lb. plate
5 Power Cleans; 75% of your clean 1RM; if you do not have a 1rm clean, use a moderately heavy pair of dumbbells.
RDL 5-5-5; each set is increasing in weight, 5-10lb. increases between work sets.
Pull-ups 2 x Max; full recovery between efforts
Back Extension 3 x 8
10 x 100m Sprint; every minute, don’t deviate more than +/-:04 between efforts
Penalty: 5 Burpees per :01 deviation. Perform penalty burpees after you are finished with the sprints.
Back Squat 75% x 5 x 3; % based off 1RM at beginning of week
2 Power Cleans + 2 Front Squat + 2 Push Press Max; Perform full sets adding weight each time until you hit a max weight.
10 x 100′ Prowler Push; high handle down and back, alternate with partner. Use light loading, ladies no more than +50lbs., guys no more than +90lbs.
5k Time Trial