Week of 04272015 Cycle 1.6

Dkeep-calm-and-lift-heavy-27ay 1

3 x ME – Back squat – (70%, 75%, 80%)
3 x ME – Pull-ups (strict)
4 x 8 – Good Mornings w/bar
3 x 10 – Landmines – *10 reps on each side

Day 2

1a) 4 x 10 – Bench press – AHAP
1b) 4 x 10 – Seated rear dumbbell raises
2a) 4 x 8 – Incline dumbbell bench press
2b) 4 x 12 – Barbell Rows

Day 3

1) 3 x 3 – Deadlifts – *If you have one use Axle Bar.
2) 5 x 1 – Clean and push press
3a) 3 sets of Yoke carry – (1.5x BW for 20m)
3b) 3 x 30 – UB sit ups

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Week of 04202015 Cycle 1.5

Day 1

5 x 1 – Back squat – AHAP
3 x 6 – Push Press – AHAP
3 x 8 – DB single arm rows
Ab work of choice: 12 minutes

Day 2

5 x 5 – Deadlift – AHAP
5 x 3 – Bench Press: Work up to 3RM for 6 sets across.
3 x 3 – Tempo Back Squats
Ab work of choice: 12 minutes.

Day 3

5 Rounds of
3 – Log or Axle: Clean and Push Press
25m – Farmer’s Walk – Medium weight
4 – Tire Flips

Week of 04132015 Cycle 1.4

Day 1

10 x 2 – Box squat @ 50% for speed
3 x 6 – Barbell row
4 x 8 – Back extension
3 x 10 – Leg raises

 

Day 2

ME – Strict press @ 80%
3 x 6 – Close grip bench press
3 x 8 – Lateral dumbbell raise
3 x 10 – Face pulls

 

Day 3

1RM – Axle bar squat
1RM – Axle bar clean and strict press
100m Farmers walk, medium weight

WEEK 04062015 CYCLE 1.3

Day 1

Good morning, 3RM
Barbell row, 3 x 6
Back extension, 4 x 8
Leg raises, 3 x 10

 

Day 2

Incline Bench Press, 1RM
Close grip bench press, 3 x 6
Lateral dumbbell raise, 3 x 8
Dumbbell Curls 3 x 8-10

 

Day 3

Deadlift – 1X6@67%, 1X5@77%, 1X4@87%, 1X1@95% – rest as needed
Axle clean and push press – 3 x 6
Farmers walk, light weight for 200m

Week 03302015 Cycle 1.2

Monday

Back squat – 20 x 1 @ 85-90%
Barbell row – 3 x 6
Back extension – 4 x 8

Tuesday

Floor press – 9 x 3 for speed  @55%
Close grip bench press, 3 x 6
Lateral dumbbell raise, 3 x 8
Pull Ups, 3 x 10 *under hand grip

Thursday

12” def. deadlift – 5 x 3
Axle clean and strict press – 5 x 3
Yoke carry, BW 100m

Week of 3232015 Cycle 1.1

Monday

A) Back squat, 1RM
B) Zercher squats, 3 x 6
C) Glute ham raises, 4 x 10
D) Ab rollouts, 5 x 10

Tuesday

A) Strict press, 1RM
B) Bench press, 3 x 5
C) Dumbbell rear delt raises, 3 x 12

Thursday

A) Axle deadlifts @ 65% of max, 6 x 1 for speed
*note: drop every rep and reset quickly. working on speed with good form on first pull.
B) Axle clean and press, @ 135/95 max reps in 75 seconds
C) Yoke carry – Body weight for 100m x3 – rest as needed

Iron Grip Strength Cycle is Here!

Ok, before I get into the specifics of this first strength cycle , let’s talk about who should be following IronGrip Strength.

Who is this program intended for?

The Iron Grid Strength program is intended for those who want to get stronger and faster. You  are getting ready for a competition or just want a general strength and power training program which includes strongman.

Ask yourself this… Is absolute strength a glaring weakness in my exercise? Do I want to take the next three months to focus on getting stronger?

When are the workouts?

Workouts will be released weekly on Monday morning only for that week. The weeks work will be posted so you can adjust your schedule as needed. You may start the cycle at any time but I recommend starting the cycle from week one. The cycle is progressive and starting from the beginning will ensure the safest and most effective advancement.

12 Week Cycle details!

I’ll be using the “Conjugate Method” format for all 4 major Power Lifts (Squat, Deadlift, Bench, and adding the Shoulder Presses to the mix). This method linking special exercises or accessories will enable you to raise your lifts. I feel it will carry over into competitive sports including the competitive sport of fitness by becoming more proficient at moving heavy weights for multiple reps.

Our first cycle will take us into the end of May. Ideally, we would like to find a meet around this time to compete in. I would like to see everyone compete in a meet at the end of the cycle at the least. Those of you who already compete know that a Powerlifting Meet is coming – June 13th 2015. Get info and sign up for the Powerlifting meet at crossfitbybodyfit.com/

Please post loads and times to comments.

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