background: I work at OSU as a graduate teaching associate and lift at Ludus Magnus. I am a raw lifter who competes in the 105lb weight classes, and am currently prepping for my next meet (when grad school finally gives me a weekend off) . Currently, I am in the process of trying to accomplish my lofty lifting goals,survive graduate school, and teach undergraduates about what I really love, TRAINING..
DE upper-monday
Warm up 1. Stepper
2a.3 x 15 push ups 2b.3 x 15 lat pull down
Training 3. Contrast speed incline bench 8 x 3+1
1 set: X 3 reps with three count pause either at chest,an inch before chest, or coming an inch off of chest X 1 rep fast
Assistance 4a.Standing OHP 3 x 5
4b.cable row 3 x 20 with ISO pause
Assistance finisher 5.Shoulder complex x 40 reps x 2
DE lower-Wednesday
Warm up-General 1. Stepper
Warm up-specific 2a.Lunge matrix x 5 each (front, back, side, side) 2b.Squat to stand x 5 2c. Squat x 4
Neural prep 3. 3 x 3 clean activation
Training 4. Speed pulls 8 x 3 1 set: Clean with pause inch off floor x 1 Clean with pause inch off floor and then another at knee x 1 Clean with pause inch off floor and then another at knee and another at hip x 1
5a. Pause speed squat 9 x 2 x 3 count pause in bottom
5b. Box jump 9 x 1 x max height
Assistance x 2 6a. BW GHR x 15 6b. Reverse hyper with pause at top x 15 (stop momentum pause) 6c. Machine leg curl x 15
Aka hamstring hammer time circuit since you are hammering the hip extension and knee flexion actions of the hamstring in isolated and integrated movements!
