Starting Strength Protocol (Workout A) Day 1
Warm up: air squats, 10 push-ups, leg swings
Lifts:
3x5 Squat
3x5 Bench Press
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
...if you cannot do more than 5 chin-ups in a row, I am strongly recommending you take advantage of the lat-pulldown machine and work with 3 sets of 10 for this entire lifting cycle in place of chin-ups.
I want everyone to warm-up as usual, but when selecting the weight you are using for your work sets across, keep it at a weight that is difficult but allows you really great form.
Metcon: 21, 15, 9
*Kettlebell swings
*Push-ups
Stretch: foam roll quads, lying down on the ground chest stretch / lacrosse ball rolling on pecs for 3-5 mins.
The Metcons of this cycle will be pretty quick. If you want to gain strength and size, you definitely do not need metcons in your programming, so do them as you see fit. This program will have you squatting about 3x a week and on top of that you will be alternating on some of the same days you are squatting with bench press or press, as well as power cleans or deadlifts.
-JD
145 x 5 x 3 back squats. Tried out high bar for the first time -- not really in the SS spirit, but gonna try it out for this cycle. Felt really different but not noticeably harder or easier.
ReplyDelete85 x 5 x 3 bench press
3x 8 lat pull downs at setting 7. Would've done 10 but I remembered wrong.
No metcon -- saving it for Tom's lifting session.