1.10 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

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