Now that I have finished my 12 week hybrid 5x5 program I am ready to de-load a bit and move on.
The new program will still include similar exercises always focusing on compound movements. I am going to change the set/rep scheme, continue my focus on moving quickly during the concentric portion of each movement and still moving a good bit of weight at times. It will be less rigid overall though. All working reps will be done with a pause at the bottom to remove stretch reflex. There will only be a 60 sec. rest between sets. When ever concentric rep speed slows set is terminated.
MONDAY-
Olympic Front Squats- 2 warm up sets- working sets to 24 repetitions however it works out. ie. 4 set x 6 reps/ 8 x 3/ whatever
Bodyweight wide grip pull ups- strict form/ no kipping- to 25 reps
BW Dips- strict form/ no kipping to 40 reps
WEDNESDAY-
Alternating DB Snatch- 2 warm up sets- working sets to 24 repetitions however it works out.
Modified DB Swing- 24 reps of working sets however it works out. I touch the DB to the floor between reps to eliminate momentum for pure explosion on concentric portion.
Cross Bench DB Pullover- 1 warm up set- 24 reps working sets however it works out
FRIDAY-
Snatch Grip Deadlift- 2 warm up sets- 24 working reps however.
Clean & Push Press- 1 warm up- 24 working reps
Bench Press- 1 warm up- 24 working reps
I will do weighted Decline Janda sit ups on random days at random times.
I'm pretty excited about this change and will stick with it until hunting or splitboarding becomes a more physical priority.
