workout program

So, I have kind of put a few workouts together, mixing some of the best. Iowa lifts, lifts from thewrestlingtalk.com work out section, 5 x 5, crossfit, etc. hopefully, it will help my in my goal to be the strongest wrestler I can possibly be. This is mainly for strength right now, then two or three months out from the wrestling season, i will adopt a new lifting approach to increase cardio and muscular endurance while one or two maintenance lifts a week to keep my strength.

Warm Up
15 Stairs
50 Push Ups

Day 1 (Monday)
Hang Clean Push Press 2 x 10
Heavy Hang Clean 3 x 6
Straight Bar Curls 2 x 8
Heavy Straigth Curls 2 x 6
Dumbell Curls 3 x 10
Pull Ups 3 x 10
Back Lift 2 x 8
Heavier Back Lift 1 x 7
Heavier Back Lift 1 x 6
Heaviest Back Lift 1 x 4
Lat Pull Downs 2 x 10
Dumbell Rows 2 x 10

Day 2 (Tuesday)
Back Squat 5 x 5
Front Squat 5 x 5
Overhead Press 5 x 5
Barbell Rows 5 x 5

Day 3 (Wednesday)
Push Ups 5 x 35
Crunches 5 x 40
Dips 5 x 30
Hanging Knee Ups 3 x 15
Hanging Leg Lifts 4 x 10
Bodyweight Squat 3 x 30
K-Bell Swings 5 x 35
or
Bent Over Rows 6 x 10
Upright Rows 6 x 10
Front Press 6 x 10
Good Mornings 6 x 10
Split Squats 6 x 10
Squat & Push Press 6 x 10
Romanian Deadlift and Shrug 6 x 10

Day 4 (Thursday)
Rest

Day 5 (Friday)
Pistol Squats 2 x 20
Power Clean 5 x 3
Dead Lift 5 x 5
Heavy Bench Press 5 x 5
Bench Press 3 x 12

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