Back on Track

Now that Christmas has passed, I can fully focus on my training... and, especially the diet! This current week marks the 5th week of my phase, so only 1 1/2 weeks 'til I enter my strength phase. I decided to start early and map out my new program well in advance. I'll begin this next phase Monday, January 9. I will also allocate more time for my secondary training, which includes classes and routine work. I am aiming for 4 secondary workouts per week, in addition to the 4 days of lifting.

Phase 2: Jan 9-
Length: 6 weeks
Focus: Strength
Split: 4 days of weights + sport-specific training

This split will go around 4 core exercises (military press, squat, deadlift, bench press) that I will perform nearly every workout, with a different order and emphasis on each workout. Supplemental work will be added for shoulders, back and quads.

Monday
Military Press
Pullups
Squat
Deadlift
-KB Front Squat
-KB 1-leg SLDL

Tuesday
Deadlift
Incline KB Bench Press
T-Bar Row
Military Press
Pullups
-Pushups
-Snatches

Thursday
Incline KB Bench Press
T-Bar Row
Deadlift
Squat
-KB Double Row

Friday
Squat
Military Press
Pullups
Incline KB Bench Press
T-Bar Row
-Snatches
-Renegade Row

I'll perform 3 sets of the Core exercises and 4 sets of any supplemental exercises. Total sets for each workout will not exceed 25 sets.