Amy and I want go after different goals this summer. I want to go heavy and build some muscle, and Amy wants to ramp up the metabolic work, so we are going to do two programs. Don't flip-flop between these. Pick one and stay with it for the next 6 weeks.
Mike
Monday
5 sets of 10 heavy swings
then
10 sets of 8 heavy squats
3 pull-ups between sets
Tuesday
5 sets of 5 long cycle clean and jerk each arm, not too heavy
then
press 4x1 each arm at your 1RM weight - stick with this weight on T/Th every week, it will become your old 1RM weight!
Wednesday
5 sets of 10 heavy swings
then
(barbell!) deadlifts about 10 total reps below 70% for warm-up then sets of 1 to something pretty heavy
3 pull-ups between sets
Thursday
10 sets of 5 snatches each arm, not very heavy
then
press 6x1 each arm at your 1RM weight
Friday
20 minutes of Brett Jones' "Strength Aerobics" complex
with a 10RM-ish press bell:
1 clean left hand
1 press left hand
1 front squat left hand
short rest
1 clean right hand
1 press right hand
1 front squat right hand
short rest
3 pull-ups
repeat
(The pull-ups is my modification, not Brett's original program, I just need more pulling in our program)
Amy
Monday
8 rounds of
8 1-arm swings left
5 push presses left
8 1-arm swings right
5 push presses right
1 minute rest
Tuesday
6 rounds of
12 medium snatches
walk down to the tree and sprint back (If you don't work out with us, that's about a 30 yard uphill sprint.)
Wednesday
8 rounds of
5 (barbell!) cleans
5 push-ups
max pull-ups
Thursday
8 rounds of
10 long cycle clean and jerk each arm
rest 1 minute
Friday
Kettlebell bear-ish:
Round 1:
1 clean left
1 front squat left
1 push press left1 snatch left
1 clean right
1 front squat right
1 push press right
1 snatch right
rest
Round 2:
2 clean left
2 front squat left
2 push press left
2 snatch left
2 clean right
2 front squat right
2 push press right
2 snatch right
rest
Round n:
n clean left
n front squat left
n push press left
n snatch left
n clean right
n front squat right
n push press right
n snatch right
rest
continue for 20-30 minutes