Monday, November 25, 2013

Verve Barbell Club, Phase 1, Week 2


Look familiar?? Yep. It's the same as last week. Keep lifting heavy s@#t.

You will be working for the time frame listed for each movement. Go every 2 minutes, meaning you will get approx 5-7 sets per movement. They are aggressive working sets up to several heavy sets. With Olympic lifts remember, if it doesn't say "power" then you need to be squatting.

Monday (heavy):
Hang snatch (from mid thigh): 5's *15 minutes
Back squats: 10's *15 minutes
1/2 squats (stay above parallel): 10's *10 minutes
Strict press/ push press: 10's (5 strict press, 5 push press without putting bar down, that will equal your 10 rep set) *15 minutes
Straight leg deadlift, heavy to form: 10's *15 minutes
Weighted pull ups: 3x10 reps

Tuesday (Light/Speed):
Hang power clean (from mid thigh): 5's *15 minutes
Bench press: 10's (going for SPEED, they should be fast) *15 minutes
Muscle snatch: 6x5's *10 minutes
Behind the neck (BTN) strict shoulder press with snatch grip: 10's *10 minutes
DB/ KB shrugs: 10's *5-7 minutes
Isometric ab work: 2 minutes

Wednesday (Light/Speed):
Hang power snatch (from mid thigh): 5's *15 minutes
Eccentric squats (a slow :04 descent followed by a quick return to top): 5's *15 minutes
1/2 squats: 10's *10 minutes
Straight leg deadlifts: 10's (30% lighter then on day 1) *10 minutes
Strict pull ups: 3x5 reps

Friday (heavy):
Hang clean (from mid thigh): 5's *15 minutes
Bench press: 10's (one drop set - 5-10%) *15 minutes
Muscle snatch: 6x5's *10 minutes
BTN strict shoulder press with snatch grip: 2x10 reps *5-7 minutes
DB/ KB shrugs: 10's *5-7 minutes
Dips: 2x10 reps
Ab work of choice: 2 minutes

5 comments:

  1. Will this be posted every week at a similar time?..it comes close to the time im off to the box is all. I have contemplated running a week behind. Im GMT. Loving it by the way...legs know it!

    ReplyDelete
  2. Is it ok to use a box for the 1/2 squats?

    ReplyDelete