January 9, 2022 | Category: January 2022, Strength
Strength
Squat and Bench Press
3 at RPE-8, then take -5% off the bar and do 2 more sets of 3.
We are repeating this program again. With the Holidays, people being sick, and with a new program there’s no rush. A lot of people did not get there RPE-8 correct anyway. When we go to a new rep scheme it takes a couple of weeks to get the new effort dialed. Don’t stress. If you accidentally went to an RPE-9, then take 10% off. IF you were closer to an RPE-7, then don’t take any weight off.
Accessory Work:
Part 1: 3 rounds
2 Sleds (remember, you can always sub a heavy resistance bike sprint for :30 instead of Sleds)
5 Tempo Gob Squats (5 seconds slow down for 5 reps at RPE-8)
Part 2: 3 rounds
10-15 Push Press
10-15 Lat Raises
10-15 Rev Flys
Part 3: 3 rounds
10 Split Squats (5 each side)
10 Single Leg Deads (5 each side)
Part 4: 3 rounds
20 Wipers
20 Weighted Situps
20 Side Plank Pulls (10 each side)
Team Arms: 8 Rounds
:20 Curl to Press
:10 Rest