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The next two days are kind of interesting with a lot of volume being hit on the legs and shoulders.  However, don’t worry about overtraining – it’s all part of the program!

Warmup

  • Foam Roll
  • Dynamic Stretching
  • Bike 20 minutes

Primary Lift: Strict Standing Overhead Barbell Press + 45 Seconds Rest

  • 45 lb   x 10
  • 75 lb   x 10
  • 95 lb     x 3
  • 115 lb    x 3
  • 135 lb   x 3
  • 140 lb  x 3
  • 145 lb  x 3

one-arm-snatch

Grouped Lift 1:  Barbell Push Press + Single Arm Dumbbell Snatch

  • 145 lb x 5  + 55 lb x 3 (each arm)
  • 155 lb x 5  + 55 lb x 3
  • 155 lb x 5  + 55 lb x 3
  • 155 lb x 5  + 55 lb x 3

Grouped Lift 2:  Single arm dumbbell press + lateral raise

  • 55 lb x 8 (each arm) + 20 lb x 12
  • 55 lb x 8 (each arm) + 20 lb x 12
  • 55 lb x 8 (each arm) + 20 lb x 12
  • 55 lb x 8 (each arm) + 20 lb x 12

Grouped Lift 3:  Shrugs + Front Raise

  • 80 lb x 12 + 20 lb x 12
  • 80 lb x 12 + 20 lb x 12
  • 80 lb x 12 + 20 lb x 12
  • 80 lb x 12 + 20 lb x 12

Cardio:

  • 5 Mile Run

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