My summer lifting will focus on my Olympic Lifts and strength with a few plyos thrown in there. I am going to begin my summer lifting on August 2 and go through October 22. Here is the plan and with the workouts.
Monday
Power Clean (12 Week Base Building Cycle) Power Clean Goal is 225×6
Back Squat 12 Week Base Building Cycle) Back Squat Goal is 330×10
All of the Auxiliary lifts will be rotated every two weeks with different lifts
Barbell Bench Press 18" Grip 4×4-6
Dumbbell Bench Press 4×4-6
Barbell Row Supinated Grip 4×4-6
1 Arm Dumbbell Row 4×4-6
Triceps Pushdown 5×5-7
E-Z Bar Lying Triceps Extension 5×5-7
Standing Dumbbell Hammer Curls 5×5-7
Seated Dumbbell Hammer Curls 5×5-7
Tuesday
Skipping
Plyos
6×5 2 Leg Hops Measure
Wednesday
Power Clean (12 Week Base Building Cycle) Power Clean Goal is 225×6
Back Squat 12 Week Base Building Cycle) Back Squat Goal is 330×10
Thursday
Skipping
Plyo's
Barbell Bench Press 18" Grip 4×4-6
Dumbbell Bench Press 4×4-6
Barbell Row Supinated Grip 4×4-6
1 Arm Dumbbell Row 4×4-6
Triceps Pushdown 5×5-7
E-Z Bar Lying Triceps Extension 5×5-7
Standing Dumbbell Hammer Curls 5×5-7
Seated Dumbbell Hammer Curls 5×5-7
Friday
Power Clean (12 Week Base Building Cycle) Power Clean Goal is 225×6
Back Squat 12 Week Base Building Cycle) Back Squat Goal is 330×10