1.12 Strength


Again we are repeating the program from last week.

Deadlift and Press

3 at RPE-8, then -5% for 2 more sets of 3 reps

Accessory Work:

Part 1: 3 rounds

5 Pullups

10-15 Bench Row each side

Part 2:

Pushups to RPE-9, then 1/2 your reps accomplished and do those amount of reps every Minute on the minute for 5 min (EMOM). If you are proficient with pushups then elevate your feet or add weight to your back. If you need help with pushups then elevate your hands. Don’t go to failure. Stop when quality drops

Part 3:

Weighted Step Ups

1:00 Work/ 1:00 Rest X 6 sets

Small Stuff: 3 rounds to RPE-9

  1. Copenhagens with a 2 count pause at top
  2. Back Extensions
  3. Banded Hip Flexor March
  4. Rev Nordics
  5. Rev Hypers’
  6. Calf Raises

Team ABS: 3 Rounds

  1. Situps
  2. V-ups
  3. Heel Raise
  4. Plank
  5. Mt Climbers
  6. Plank Touch

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