I have been out of Action for a while due to complications from double pneumonia…thankfully I have fully recovered and despite being weak as new born kittens I am back in training and an using the old York courses of Bob Hoffman to rebuild myself.
I am using the every other day training principle for the first month then I am switching to three days a week ,meaning one week I train every Monday,wednesday and Friday and the next week every sunday,tuesday,thursday and Saturday.
I am currently using York Course number 1
weight
Flip snatch(warm up) 1x6-12 30
barbell curl 1x 6-12 30
military press 1x6-12 40
squats on toes 1x8-12 50
pullovers 1x 15 20
stiff legged deadlifts 1x 8-12 50
floorpress 1x 6-12 50
side bends 1x 20 50
Jefferson lift 1x 8-12 50
calf raises 3x 10 50
straddle hops 1x8-12 30
shrugs 1x15-20 50
each workout I go up one rep until I reach the max reps,then I drop the reps back to the lowest and add 5 pounds for the upper body and 10 for the lower body