(Weightlifting) Clean with barbell Click here notice the difference in set up from this. Click here. We'll discuss this in the coming week the difference of approaches.
Cardiovascular- Rowing Two different ideas. Here or here also this one.
Taken from ideas from the Cowboy Method (shout out to Juggernaut Training Systems) but we have flipped some things to make it for a beginner lifter for 3 days a week and 6 days a week.
Rep schemes are plugged into the equation based on what level you are. For the full cowboy method buy it for $2.99 on Juggernaut's site here.
Novice
M O N D A Y S
1-Clean and Jerk
2-Front Squat
3- Lower Body Dominant Metcon
W E D N E S D A Y
2-Back Squat
3-Deadlift
4-Lower Body Dominant Metcon
T H U R S D A Y
1-Aerobic Capacity (running, biking, swimming)
2X30 mins of continual work with a maximum of 90 second breaks every 15 minutes
F R I D A Y
1-Snatch
2-Clean and Jerk
3-Upper Body Dominant MetCon
First eight weeks 3X8 for each movement with 2-3 minutes between sets.
