Here is week 2 of phase 1. There are some small changes to the program in the conditioning elements, but lifts will remain the same for this week and next week. Be sure to read the program all the way through and not assume it is the same as last week in its entirety. After this week there will sill be one more week of this phase, before we see a new phase with new lifts.
The week 3 of phase 1 will also see some changes to the conditioning element of the program with lifts remaining the same.
You may download the program link from google drive at the link listed below or you can scroll down to view the program within this post.
LCI Phase 1 Week 2
| Day 1 | Sets x Reps | Rest Time | Notes |
| A. Back Squat | 4 x 6-8 | 1-2 min between sets | |
| Exercises
with same letter are done as supersets with rest taken after the last
exercise eg. B1, B2 then rest |
|||
| B1. Wide Stance Good Mornings | 4 x 10 | Weight centered on heals | |
| B2. Foam Roller Bridged Hamstring Curls | 4 x 10 | 1-2 min between sets | Use both heals on roller if need. Arms at sides flat on floor |
| C. Pbar Strict Leg Raise | 4 x Fail | 1 min between sets | Elevate as high as you can |
| For Time (done in ladder format) | |||
| Air Squat 40-30-20-10 | Body weight | ||
| Sit Ups 10-20-30-40 | |||
| Day 2 | |||
| A. Overhead Press | 4 x 6-8 | 1-2 min between sets | |
| Exercises
with same letter are done as supersets with rest taken after the last
exercise eg. B1, B2 then rest |
|||
| B1. Close Grip Bench Press | 4 x 6 | Pointer finger touching smooth part of bar but not on smooth area |
|
B2. Dip Under |
4 xfail | 1-2 min between sets | Shoulder width hand position. Elbows stay in line with shoulders |
| 3 Rounds for Time | |||
| 10 Push Press | |||
| 12 Burpees | 12" reach for each burpee jump |
||
| Day 3 | |||
| A. Deadlift | 4 x 6-8 | 1-2 min between sets | |
| Exercises
with same letter are done as supersets with rest taken after the last
exercise eg. B1, B2 then rest |
|||
| B1. Bent Over Pronated Grip Barbell Rows | 4 x 8 | Pinky touches first ring on barbell for grip width |
|
| B2. Banded Throat Rows | 4 x 10 | 1-2 min between sets | Blue/Red band |
| C. Reverse Grip Scott Curls | 4 x 10 | 1 min between sets | Drag up body focus on brachialis |
| 6 Rounds for time | |||
| 6 KBS | 30/20 lbs | ||
| 6 Flag Pole Raises | |||
| 6 Max Height Star Jumps | |||
| Day 4 | Sets x Reps | Rest Time | Notes |
| A. Bench Press | 4 x 6-8 | 1-2 min between sets | |
| B. Incline Dbell with Rotation | 4 x 6-8 | 1-2 min between sets | Palms facing to palms pronated at lockout |
| C. Plyo Depth Push Ups | 40 for time | Rest as needed | Height will vary. Minimum 4" |
| 21-15-9 | |||
| Chest to Deck Push Ups | |||
| Box Jumps | 20"/14" | ||
| Day 5 | |||
| A. Front Squat | 4 x 6-8 | 1-2 min between sets | |
| B. Hang Power Clean | 6 x 3 | 1-2 min between sets | Drop each rep. Use clean deadlift to get to top and practice positioning |
| C. Jack Knives with ball holds | 4 x fail | 1 min between sets | Ball must remain held between knees during entire set |
| AMRAP 3 min | |||
| Thruster | 55 lbs/35 lbs | ||
| rest 1 min | |||
| AMRAP 3 min | |||
| Wall Ball Shot | 14 lbs/10 lbs to 9' | ||
| rest 1 min | |||
| AMRAP 2 min | |||
| Overhead Squat | 45 lb/22 lb | ||
| Day 6 | |||
| Off | |||
| Day 7 | |||
| Off | |||
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