Since following a Renegade style program the last few months I have experienced great results. Strength has jumped back up, work capacity is better than ever, and my workouts are fun. There are many things I could say about the Renegade lifestyle. I will post the details of my recently completed Beta Phase.
Monday AM:Non-weighted GPP: 15 minutes (2 minutes rope, 2 minutes GPP, 1 minute rest, repeat 2 times)DB circuit: 2 sets/arm (swing, snatch, squat push press for 30 reps)ME Squat: 2-3 sets of 2-3 repsOly Lift: 4 sets of 3 (Snatch, Clean, or High Pull)Glute Ham Raise: 3 sets of 15 or 4 sets of 12Bent DB Press w/ DB Stiff-Leg Deads: 4 sets each of 4-6Saxon Bends w/ Lunges: 2 sets each of 4-6Rack Pulls: 4 sets of 4-6Finisher: “The Bear” 2 sets of 5