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it’s not a routine, it’s a template
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This has already been answered in the “Carbs cycling” thread:
MONDAY - BENCH PRESS
Activation: Bench press with hanging KBs 3 sets of 5 with moderate weight
A. Bench press
Work uo to a technically solid 2RM
Lower weight by 20-30lbs and perform 2 reps EMOM for 10 minutes
B. Close-grip bench press
4 sets of 4 to 6
C. DB bench press
4 sets of 6 to 8
D1. Cable cross-over
3 x 8-10 reps
D2. Dips (no weight)
3 x max reps
D3. Push ups
3 x max reps
(D1 to D3 are a giant set)
E. Triceps work
TUESDAY - SQUAT
Activation: Back squat either with hanging KBs or hip circle around knees 3 sets of 5 moderate weight
A. Back squat
Ramp to a technical solid 2RM
Lower weight by 20-30lbs and perform 2 reps EMOM for 10 minutes
B. Power clean + Front squat
4 sets of 2 power cleans + max reps front squats
C. Farmer’s walk
5 sets of 20-40m
D1. Leg extension
3 x 12-15 with 2 seconds squeeze at top
D2. Leg press / hack squat
3 x 10-12
(D1 and D2 are a superset)
E. Biceps work
THURSDAY - OVERHEAD WORK
Activation: Military press with hanging KBs 3 sets of 5 with moderate weight
A. Power clean + Push press
Work uo to a technically solid 2RM (clean, press, clean, press)
Lower weight by 20-30lbs and perform 2 reps EMOM for 10 minutes
B. Power clean from hang + Military press
4 sets of 3+3 (clean, press, clean, press, clean, press)
C. High incline DB press
4 sets of 6 to 8
D1. DB lateral raise
3 x 8-10 reps
D2. DB front raise
3 x 8-10 reps
D3. DB Arnold press
3 x 8-10 reps
(D1 to D3 are a mechanical drop set and use the same weight)
E. Triceps work
SATURDAY - DEADLIFT
Activation: KB swings 3 x 10, hardstyle
A. Power clean
Ramp to a technical solid 2RM
Lower weight by 20-30lbs and perform 2 reps EMOM for 10 minutes
B. Deadlift
4 sets of 3 reps
C. SGHP from the hang or blocks
4 sets of 5 reps
D. Pull ups
4 sets of 6-8 reps
E1. Seated rows
3 sets of 8-10 with 2 seconds hold
E2. Face pull or band-pull apart
3 sets of 12-15 reps
(E1 and E2 being a superset)
NOTE: in this program I changed the order of both pressing sessions to avoid have the power clean done 2 days in a row without rest.