Current lifting cycle - RTS style
6 weeks long
4 weeks of volume
2 weeks of intensity
Week 1 - 6 @ 7-8
Week 2 - 6 @ 8-9
Week 3 - 5 @ 8-9
Week 4 - 5 @ 9-10
Week 5 - 3 @ 8-9
Week 6 - 2 @ 9-10
Monday
Squat
Bench
Good Mornings
Ab
Tuesday
Clean
Push Press
Deficit Deadlifts
Pull-ups
Thursday
Hang Power Cleans
3 ct Pause Bench
1-Board Bench
Abs
Friday
Deadlift
Press
ATG Squats
Dynamic Rows
|