Pulling / Pushing / Squatting by Ashley Jones

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Pulling / Pushing / Squatting -Posted on behlf Ashley Jones

Pulling Workout

Rack Cleans – wave style with a twist, set 1: 3/3, set 2: 2/2/2, set 3: 1/2/3 or 3/2/1 then repeat with an increase in loading (15 seconds intra set rest, 60 – 90 seconds inter set rest)

One Arm DB Snatch – 6 x 6 (step load method)

Romanian Deadlifts – 3 week strength progression either wave or straight style (wk1: 6/5/4/4, wk2: 5/4/3/3, wk3: 4/3/2/2)

Supinated grip Chins – either weighted or 4 x maximum reps

Hammer Row or DB One Arm Row – 3 week hypertrophy/strength progression (wk1: 12/10/8/8, wk2: 10/8/6/6 wk3: 8/6/4/4)

Pushing Workout

Push Press – 3 week strength progression either wave or straight style (wk1: 6/5/4/4, wk2: 5/4/3/3, wk3: 4/3/2/2)

Incline Bench Press – 3 week strength progression either wave or straight style (wk1: 6/5/4/4, wk2: 5/4/3/3, wk3: 4/3/2/2)

Seated DB Shoulder Press – 3 week hypertrophy/strength progression (wk1: 12/10/8/8, wk2: 10/8/6/6 wk3: 8/6/4/4)

3 Way Shoulder Raise – alternate each week between: 3 x 12 – 15 and 4 x 8 – 12

Squatting Workout

Front Squats – 3 week strength progression either wave or straight style (wk1: 6/5/4/4, wk2: 5/4/3/3, wk3: 4/3/2/2)

Bulgarian Style Single leg Squats – 3 week strength progression either wave or straight style (wk1: 6/5/4/4, wk2: 5/4/3/3, wk3: 4/3/2/2)

Kneeling Squats – 6 x 6

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