Some notes on how to approach this cycle: Use heavy weights for everything. This applies more to the experienced lifter. Don’t be afraid, ladies!
Eat more!!
Do the extra work: On Your Own. This will keep the fat down as you consume more calories. .
Last, for you newbies, tame your ego. This process is just that, a process! Enjoy the ride.
Coach Joel
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Three Sets NFT
Quadruped Leg Extension – 15 E/S
Banded Bridge Ups – 20
Then…,
Max Double_Unders In 3:00
Then…,
Clean Warm-up
Then…,
0:00 – 10:00
Clean – 1RM → Go Heavy!!!!!!!!!!!
10:00 – 20:00 EMOM
Clean + Front Squat @ 85%
Then…,
With a Partner Complete 12 Sets Of:
7 Standing Db Curl to Press, 35/25#
+
Slow Bear Crawl 20m
On Your Own
Run 1 Mile
Newbie: 1 Min Walk – 1 Min Run For 10:00
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