This week, Mike shifts from a power-dominant plan to a force-dominated one.  In the next 4 weeks, you'll see his lifts change from nonspecific to specific, and he'll get shorter workouts that will primarily exhaust his nervous system.
Two exceptions: the bench press and deadlift, because he'll be tested on them.
Mike's preliminary testing (done last Friday) indicated that his bodyfat had dropped 4%, which is a big deal.  He also hit a PR on the chinup and both jumps, and we haven't really done work to address either yet, just built the base.  We're excited to see what he can do after the next 4 weeks.  Stay tuned!

Chris

Day 1 - M/E Lower
Chinup to bar				4	10
Hex Bar DL			MAX
Snatch-grip DL from plate			heavier	3	10
GHR	elevated			3	12
Rock-bottom Squats			105	3	10
Planks				3	as long
Day 2 - speed upper
Plyo Pushups (disinhibitor)				5	5
Speed Bench -			50%	9	3
no bands, 3 grips
Decline Bench				5	5
Face Pulls				3	10
Shrugs				3	12
Row/Scap Row				3	15/15
Day 3 - rest
Day 4 - M/E Upper
Seated Row				4	8
1-arm pulldown				2	12/side
Dynamic shoulder movement
M/E - medium band				5,5,5,5,3,3,1,1
50%x2, 65%, 75%, 80%, 85%, 92%
1.5 rep press				3	0:00
2-board press				5	3
Lockouts				1:00	2
Day 5 - rest
Day 6 - speed lower
Dynamic Warmups - critical
Jumping Squats			55	9	1
Jumping Kneeling Squats			0-55	9	1
Plyo - onto and off of box				5	5
Box drops - 30"				3	5
1-leg hops				2	8/leg
Drop and Horizontal Jump				3	3

 

Catalyst Fitness Inc.
498 Queen St. East, 2nd Floor
Sault Ste. Marie
(705)253-0011
www.gocatalyst.ca
www.catalystfitness.ca