LIFT FOR LUCK 3-17-18- Community workout,Reload week and Party time
We are moving nicely through our 8 week TSC and SaS programs, this week we will take a reload or deload week. Strength and progress are rarely 100% linear and the odds of success are higher when you plan some "dips" in your programming. Lets dive into the sessions this week.
Day A (mon/tues)
20/15/10 Swings/squats/overhead press x 3
2h swings / any squat/any press,try to superset all 3 movements
then 4 sets of partner banded hairstyle planks
Day B (wed/thurs)
Deadlifts 5x5 at 60%- Sumo
Bench press 3x8 superset with ring row
bb curl 3x8 superset with overhead tricep extension
med ball setup 3x8
Day C (Friday)
clean/press/carry/rear lunge/row 6x6
clean the bell press it 6 times carry it to the side 6 rear lunges,park the bell then 6 rows -rest- repeat other arm 6 rounds 3 per side
Hollow hold for time x 2
We will do a group warmup then
10 rounds - Swings,pushup,prowler,getup,pullup,rollouts
10 2h swings/5-10 pushups/1 prowler/1 getup/1-5 pull-ups.5-10 rollouts
then post exercise refreshments and Irish food!
Remember all week is bring a friend week!