BEAST MODE Part 3

This next post is going to be the final post in the BEAST MODE workout series. I hope the workout has helped some of you reach your goals. I would like to know some of your results and progress, whether they are good or bad. Leave me a comment and let me know.


The exercises in this series are exercises you have been doing all along except for the clean 'n' jerk. It is an advanced movement, and I would be cautious if doing it for the first time. If you have never done it before, I suggest you do the movement without any weight to start off. And please go HERE to learn the proper mechanics of this movement. The clean and jerk is a power move and a very effective move to work and develop all the major groups in the body. If you are ready for the last phase lets go!

Microcyle 2- Strength & Power

6 weeks - 90% intensity

          Upper Body Tues                                        Lower body: Thursday

                                        

Name                       Reps                                 Name                     Reps

Clean 'n' Jerk           5x3RM                              Back squats               5x3RM

Bench Press             5x3RM                              Lunges                      5x3RM

Lat Pulldowns          5x3RM                              Leg extensions           3x8RM

Shoulder Press         5x8RM                              Ham Curls                  3x8RM

skull crushers           3x8RM                             Calf raises                  3x8RM

Bar curls                 3x8RM                              Abs curls                   Max at 80

Abs curls                Max at 80