8/18/2019 Adapted LSU Workout

1/22

 Adapted LSU Lifting Program: Week 1 (10s Building)

Monday 7/27 A)Strict Press (3x10): 10RM, 10RM-5%, 10RM-10%

B)Back Squat (3x10): 10RM, 10RM-5%, 10RM-10%

C)Pushups: 11, 13, 8, 8, 10+D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Tuesday 7/28 A)Power Clean from Above Knee (EMOMx2x10@70%)

B)Cl. Grip DL (3x10): 10RM, 10RM-5%, 10RM-10%

C)T-Bar Row (3x10): 10RM, 10RM-5%, 10RM-10%

D)Barbell Shrug (3x10): 10RM, 10RM-5%, 10RM-10%

E1) RDL (4sets of 8)

E2) Plank (4x60sec)Wednesday 7/29 A) Power Clean + Clean (5x2@75%)

  B) Sprint Accelerations (6x50m)

  C1) RDL (4x8)

  C2) Plank (4x60sec)

Thursday 7/30 A)Push Press (3x10): 10RM, 10RM-5%, 10RM-10%

B)Back Squat (3x10): 10RM, 10RM-5%, 10RM-10%

C)T-Bar Row (3x10): 10RM, 10RM-5%, 10RM-10%

D)Pushups: 11, 13, 8, 8, 10+

  E1) Clean Grip Reverse Lunges (4x5/leg)

E2) Plank (4x60sec)

Friday 7/31 Rest

Saturday 8/1 A)Snatch work up to heavy double

B)C&J work up to heavy double

  C) Back Squat work up to heavy single

(min 7 sets @ 5, 3, 2, 3, 2, 1, 1)

Or

  A) Sprint Accelerations (6x50m)

  B) Pushups: 11, 13, 8, 8, 10+

Sunday 8/2 Rest

8/18/2019 Adapted LSU Workout

2/22

8/18/2019 Adapted LSU Workout

3/22

 Adapted LSU Lifting Program: Week 2 (10s Building)

Monday 8/3 A)Strict Press (3x10): 10RM, 10RM-5%, 10RM-10%

B)Back Squat (3x10): 10RM, 10RM-5%, 10RM-10%

C)Pushups: 11, 13, 8, 8, 10+D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Tuesday 8/4 A) Power Clean from Above Knee (EMOMx10@75%)

  B) Snatch Grip Deadlift

  C) T-Bar Row (3x10): 10RM, 10RM-5%, 10RM-10%

  D) Barbell Shrug (3x10): 10RM, 10RM-5%, 10RM-10%

  E1) RDL (4x8)

  E2) Plank (4x60sec)

Wednesday 8/5 A) Power Clean + Clean (5x2@80%)

  B) Sprint Accelerations (6x50m)

  C1) RDL (4x8)

  C2) Plank (4x60sec)

Thursday 8/6 A) Push Press (3x10): 10RM, 10RM-5%, 10RM-10%

  B) Back Squat (3x10): 10RM, 10RM-5%, 10RM-10%

  C) Pushups: 11, 13, 9, 9, 13+

  D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Friday 8/7 Rest

Saturday 8/8 A) Hang Power Snatch work up to heavy double

  B) C&J work up to heavy double

  C) Back Squat work up to heavy single

(min 7 sets @ 5, 3, 2, 3, 2, 1, 1)

Or

D)Sprint Accelerations (6x50m)

E)Pushups: 12, 14, 10, 10, 14+

Sunday 8/9 Rest

8/18/2019 Adapted LSU Workout

4/22

8/18/2019 Adapted LSU Workout

5/22

 Adapted LSU Lifting Program: Week 3 (10s Building)

Monday 8/10 A) Strict Press (3x10): 10RM, 10RM-5%, 10RM-10%

  B) Back Squat (3x10): 10RM, 10RM-5%, 10RM-10%

  C) Pushups: 10, 13, 10, 10, 14+

D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Tuesday 8/11 A) Power Clean from Above Knee ((EMOMx10@80%)

  B) Cl Grip DL (3x10): 10RM, 10RM-5%, 10RM-10%

  C) T-Bar Row (3x10): 10RM, 10RM-5%, 10RM-10%

  D) Barbell Shrug (3x10): 10RM, 10RM-5%, 10RM-10%

  E1) RDL (4x8)

  E2) Plank (4x60sec)

Wednesday 8/12 A) Power Clean + Clean (6x2@80%)

  B) Sprint Accelerations (6x50m)

  C1) RDL (4x8)

  C2) Plank (4x60sec)

Thursday 8/13 A) Push Press (3x10): 10RM, 10RM-5%, 10RM-10%

  B) Back Squat (3x10): 10RM, 10RM-5%, 10RM-10%

  C) Pushups: 12, 15, 11, 11, 16+

D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Friday 8/14 Rest

Saturday 8/15 A) Snatch work up to heavy single

  B) C&J work up to heavy single

  C) Back Squat work up to heavy single

(min 7 sets @ 5, 3, 2, 3, 2, 1, 1)

Or

  A) Sprint Accelerations (6x50m)

  B) Pushups: 14, 17, 12, 12, 18+

Sunday 8/16 Rest

8/18/2019 Adapted LSU Workout

6/22

8/18/2019 Adapted LSU Workout

7/22

 Adapted LSU Lifting Program: Week 4 (10s Deload)

Monday 8/17 A) Strict Press (3x10): 80%, 75%, 70%

  B) Back Squat (3x10): 80%, 75%, 70%

  C) Pushups: 12, 15, 10, 10, 17+

D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Tuesday 8/18 A) Power Clean from Above Knee (3x5@60%)

  B) Snatch Grip Deadlift 80%, 75%, 70%

  C) T-Bar Row (3x10): 80%, 75%, 70%

  D) Barbell Shrug (3x10): 10RM, 10RM-5%, 10RM-10%

  E1) RDL (4x8)

  E2) Plank (4x60sec)

Wednesday 8/19 A1) Power Clean + Clean (6x2@70%)

  A2) Sprint Accelerations (6x50m)

  B1) RDL (4x8)

  B2) Plank (4x60sec)

Thursday 8/20 A) Push Press (3x10): 80%, 75%, 70%

  B) Back Squat (3x10): 80%, 75%, 70%

  C) Pushups: 14, 17, 12, 12, 19+

D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Friday 8/21 Rest

Saturday 8/22 A) Hang Power Snatch 5x2@70%

  B) C&J 5x3@70%

  C) Back Squat work up to heavy single

(min 7 sets @ 5, 3, 2, 3, 2, 1, 1)

Or

  A) Sprint Accelerations (6x50m)

  B) Pushups: 16, 20, 14, 14, 21+

Sunday 8/23 Rest

8/18/2019 Adapted LSU Workout

8/22

8/18/2019 Adapted LSU Workout

9/22

 Adapted LSU Lifting Program: Week 5 (5s Building)

Monday 8/24 A) Strict Press (3x5): 5RM, 5RM-5%, 5RM-10%

  B) Back Squat (3x5): 5RM, 5RM-5%, 5RM-10%

  C) Pushups: 12, 15, 10, 10, 17+

D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Tuesday 8/25 A)Power Clean from Above Knee (3x5@75%)

B)Snatch Grip Deadlift

C)T-Bar Row (3x5): 10RM, 10RM-5%, 10RM-10%

D)Barbell Shrug (3x5) 10RM, 10RM-5%, 10RM-10%

E1) RDL (4x8)

E2) Plank (4x60sec)Wednesday 8/26 A1) Power Clean + Clean (6x2@75%)

  A2) Sprint Accelerations (6x50m)

  B1) RDL (4x8)

  B2) Plank (4x60sec)

Thursday 8/27 A) Push Press (3x5): 5RM, 5RM-5%, 5RM-10%

  B) Back Squat (3x5): 5RM, 5RM-5%, 5RM-10%

  C) Pushups: 14, 17, 12, 12, 19+

D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Friday 8/28 Rest

Saturday 8/29 A) Snatch work up to heavy double

  B) C&J work up to heavy double

  C) Back Squat work up to heavy single

(min 7 sets @ 5, 3, 2, 3, 2, 1, 1)

Or

  A) Sprint Accelerations (6x50m)

  B) Pushups: 16, 20, 14, 14, 21+

Sunday 8/30 Rest

8/18/2019 Adapted LSU Workout

10/22

8/18/2019 Adapted LSU Workout

11/22

 Adapted LSU Lifting Program: Week 6 (5s Building)

Monday 8/31 A) Strict Press (3x5): 5RM, 5RM-5%, 5RM-10%

  B) Back Squat (3x5): 5RM, 5RM-5%, 5RM-10%

  C) Pushups: 13, 17, 13, 13, 19+

D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Tuesday 9/1 A) Power Clean from Above Knee (3x5@75%)

  B) Snatch Grip Deadlift

  C) T-Bar Row (3x5): 10RM, 10RM-5%, 10RM-10%

  D) Barbell Shrug (3x5): 10RM, 10RM-5%, 10RM-10%

  E1) RDL (4x8)

  E2) Plank (4x60sec)

Wednesday 9/2 A1) Power Clean + Clean (6x2@80%)

  A2) Sprint Accelerations (6x50m)

  B1) RDL (4x8)

  B2) Plank (4x60sec)

Thursday 9/3 A) Push Press (3x5): 5RM, 5RM-5%, 5RM-10%

  B) Back Squat (3x5): 5RM, 5RM-5%, 5RM-10%

  C) Pushups: 19, 20, 14, 14, 24+

D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Friday 9/4 Rest

Saturday 9/5 A) Hang Snatch work up to heavy double

  B) C&J work up to heavy double

  C) Back Squat work up to heavy single

(min 7 sets @ 5, 3, 2, 3, 2, 1, 1)

Or

  A) Sprint Accelerations (6x50m)

  B) Pushups: 21, 24, 19, 19, 28+

Sunday 9/6 Rest

8/18/2019 Adapted LSU Workout

12/22

8/18/2019 Adapted LSU Workout

13/22

 Adapted LSU Lifting Program: Week 7 (5s Building)

Monday 9/7 A)Strict Press (3x5): 5RM, 5RM-5%, 5RM-10%

B)Back Squat (3x5): 5RM, 5RM-5%, 5RM-10%

  C) Pushups: 13, 17, 13, 13, 19+D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Tuesday 9/8 A) Power Clean from Above Knee (3x5@75%)

  B) Snatch Grip Deadlift

  C) T-Bar Row (3x5): 10RM, 10RM-5%, 10RM-10%

  D) Barbell Shrug (3x5): 10RM, 10RM-5%, 10RM-10%

  E1) RDL (4x8)

  E2) Plank (4x60sec)

Wednesday 9/9 A1) Power Clean + Clean (6x2@80%)

  A2) Sprint Accelerations (6x50m)

  B1) RDL (4x8)

  B2) Plank (4x60sec)

Thursday 9/10 A)Push Press (3x5): 5RM, 5RM-5%, 5RM-10%

B)Back Squat (3x5): 5RM, 5RM-5%, 5RM-10%

  C) Pushups: 19, 20, 14, 14, 24+

D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Friday 9/11 Rest

Saturday 9/12 A) Snatch work up to heavy double

  B) C&J work up to heavy double

  C) Back Squat work up to heavy single

(min 7 sets @ 5, 3, 2, 3, 2, 1, 1)

Or

  A) Sprint Accelerations (6x50m)

  B) Pushups: 21, 24, 19, 19, 28+

Sunday 9/13 Rest

8/18/2019 Adapted LSU Workout

14/22

8/18/2019 Adapted LSU Workout

15/22

 Adapted LSU Lifting Program: Week 8 (5s Deload)

Monday 9/14 A) Strict Press (3x5): 80%, 75%, 70%

  B) Back Squat (3x5): 80%, 75%, 70%

  C) Pushups: 19, 25, 21, 21, 31+

D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Tuesday 9/15 A) Power Clean from Above Knee (3x5@60%)

  B) Snatch Grip Deadlift 80%, 75%, 70%

  C) T-Bar Row (3x5): 80%, 75%, 70%

  D) Barbell Shrug (3x5): 10RM, 10RM-5%, 10RM-10%

  E1) RDL (4x8)

  E2) Plank (4x60sec)

Wednesday 9/16 A1) Power Clean + Clean (6x2@70%)

  A2) Sprint Accelerations (6x50m)

  B1) RDL (4x8)

  B2) Plank (4x60sec)

Thursday 9/17 A) Push Press (3x5): 80%, 75%, 70%

  B) Back Squat (3x5): 80%, 75%, 70%

  C) Pushups: 13, 13, 19, 19, 13, 13, 34

D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Friday 9/18 Rest

Saturday 9/19 A) Hang Snatch work up to heavy double

  B) C&J work up to heavy double

  C) Back Squat work up to heavy single

(min 7 sets @ 5, 3, 2, 3, 2, 1, 1)

Or

  A) Sprint Accelerations (6x50m)

  B) Pushups: 13, 13, 20, 20, 13, 13, 36

Sunday 9/20 Rest

8/18/2019 Adapted LSU Workout

16/22

8/18/2019 Adapted LSU Workout

17/22

 Adapted LSU Lifting Program: Week 9 (3s Building)

Monday 9/21 A) Strict Press (3x3): 3RM, 3RM-5%, 3RM-10%

  B) Back Squat (3x3): 3RM, 3RM-5%, 3RM-10%

  C) Pushups: 19, 25, 21, 21, 31

D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Tuesday 9/22 A) Power Clean from Above Knee (3x5@75%)

  B) Snatch Grip Deadlift

  C) T-Bar Row (3x3): 3RM, 3RM-5%, 3RM-10%

  D) Barbell Shrug (3x10): 3RM, 3RM-5%, 3RM-10%

E1) RDL (4x8)

E2) Plank (4x60sec)

Wednesday 9/23 A1) Power Clean + Clean (6x2@75%)

  A2) Sprint Accelerations (6x50m)

  B1) RDL (4x8)

  B2) Plank (4x60sec)

Thursday 9/24 A) Push Press (3x3): 3RM, 3RM-5%, 3RM-10%

  B) Back Squat (3x3): 3RM, 3RM-5%, 3RM-10%

  C) Pushups: 13, 13, 19, 19, 13, 13, 34

D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Friday 9/25 Rest

Saturday 9/26 A) Hang Power Snatch work up to heavy double

  B) C&J work up to heavy double

  C) Back Squat work up to heavy single

(min 7 sets @ 5, 3, 2, 3, 2, 1, 1)

Or

  A) Sprint Accelerations (6x50m)

  B) Pushups: 13, 13, 20, 20, 13, 13, 36

Sunday 9/27 Rest

8/18/2019 Adapted LSU Workout

18/22

8/18/2019 Adapted LSU Workout

19/22

 Adapted LSU Lifting Program: Week 10 (3s Building)

Monday 9/28 A)Strict Press (3x3): 3RM, 3RM-5%, 3RM-10%

B)Back Squat (3x3): 3RM, 3RM-5%, 3RM-10%

C)Pushups: 19, 25, 21, 21, 31D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Tuesday 9/29 A) Power Clean from Above Knee (3x5@75%)

  B) Snatch Grip Deadlift

  C) T-Bar Row (3x3): 3RM, 3RM-5%, 3RM-10%

  D) Barbell Shrug (3x3): 3RM, 3RM-5%, 3RM-10%

  E1) RDL (4x8)

  E2) Plank (4x60sec)

Wednesday 9/30 A1) Power Clean + Clean (6x2@80%)

  A2) Sprint Accelerations (6x50m)

  B1) RDL (4x8)

  B2) Plank (4x60sec)

Thursday 10/1 A) Push Press (3x3): 3RM, 3RM-5%, 3RM-10%

  B) Back Squat (3x3): 3RM, 3RM-5%, 3RM-10%

  C) Pushups: 13, 13, 19, 19, 13, 13, 34

D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Friday 10/2 Rest

Saturday 10/3 A) Hang Power Snatch work up to heavy double

  B) C&J work up to heavy double

  C) Back Squat work up to heavy single

(min 7 sets @ 5, 3, 2, 3, 2, 1, 1)

Or

  A) Sprint Accelerations (6x50m)

  B) Pushups: 13, 13, 20, 20, 13, 13, 36

Sunday 10/4 Rest

8/18/2019 Adapted LSU Workout

20/22

8/18/2019 Adapted LSU Workout

21/22

 Adapted LSU Lifting Program: Week 11 (3s Building)

Monday 10/5 A) Strict Press (3x3): 3RM, 3RM-5%, 3RM-10%

  B) Back Squat (3x3): 3RM, 3RM-5%, 3RM-10%

  C) Pushups: 19, 25, 21, 21, 31

D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Tuesday 10/6 A) Power Clean from Above Knee (3x5@75%)

  B) Snatch Grip Deadlift

  C) T-Bar Row (3x3): 3RM, 3RM-5%, 3RM-10%

  D) Barbell Shrug (3x3): 3RM, 3RM-5%, 3RM-10%

  E1) RDL (4x8)

  E2) Plank (4x60sec)

Wednesday 10/7 A1) Power Clean + Clean (6x2@80%)

  A2) Sprint Accelerations (6x50m)

  B1) RDL (4x8)

  B2) Plank (4x60sec)

Thursday 10/8 A) Push Press (3x3): 3RM, 3RM-5%, 3RM-10%

  B) Back Squat (3x3): 3RM, 3RM-5%, 3RM-10%

  C) Pushups: 13, 13, 19, 19, 13, 13, 34

D1) Clean Grip Reverse Lunges (4x5/leg)

D2) Plank (4x60sec)

Friday 10/9 Rest

Saturday 10/10 A) Hang Power Snatch work up to heavy double

  B) C&J work up to heavy double

  C) Back Squat work up to heavy single

(min 7 sets @ 5, 3, 2, 3, 2, 1, 1)

Or

  A) Sprint Accelerations (6x50m)

  B) Pushups: 13, 13, 20, 20, 13, 13, 36

Sunday 10/11 Rest

8/18/2019 Adapted LSU Workout

22/22