Here are the load, sets, and rep schemes of week 3 of our workouts. I am already down 2 pounds for the contest without any change in nutrition at all. I guess the main reason for that is because this past week I also did 4 days of Brazilian Jiu Jitsu class for about an hour and a half each class. Two days this week was actually a workout day and a BJJ day.
One thing I realized is that it’s easier on the body to do the jiu jitsu training first and then the workouts later in the day. One of those days I tried it vice versa and I was crushed in class.
There is now one more week left in this cycle and I will be turning it up on the next training cycle. I’m definitely getting ready to crush it!
Workout 1
- Hang Clean 195 lbs 5×4
- Deadlift 310 lbs 5×4
Workout 2
- BB Front Squat/Pullup Superset 150 lbs/BW 4×8
- DB Bench Press/DB Supported Row Superset 80 lbs/80 lbs 3×10
- MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15
Workout 3
- BB Push Press/DB RDL Superset 135 lbs/90 lbs 4×8
- Overhead Walking Lunges/Renegade Row Superset 65 lbs/4 lbs 3×10
- ABC Situp (Middle, Diagonal) 10 lbs 2×15
Workout 4
- Power Snatch 155 lbs 5×4
- Squat 285 lbs 5×4
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