Week 1 – new program found here –> Intensity Strength Program when you open it the document will probably look exactly the same as the old program. That is ok, go to the bottom of the page and there is a tab that will say 02/09/15 – this is the new program page.  If you would like you can copy your numbers from the old spreadsheet so it is all in one place. Now on to the work…

For this first week you should leave yourself some room to increase your weights.  The reps will stay the same for all four weeks but the number of sets will change.  This means that in the first few weeks the weight should be relatively light so you can really dial in your technique so that when the weight goes up you can still maintain good form.

Squat Clean

  • 10 sets of 2 reps @ 75-80%


20 s work / 10 s rest

  • weighted Russian twist
  • side plank with rotation (reach through)


1 min of:

  • 5 double KB thrusters
  • sit outs with remaining time available

30 s of rest

x 6 rounds


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s