1.17 Strength


Squat and Bench Press

3 at RPE-8, then take -5% off the bar and complete 3 more sets of 3 reps with new weight. If you are feeling good and it’s appropriate (still keeping it an RPE-8), add 5 lbs to the bar. Remember, indicators that you are getting stronger could be adding weight to the bar, but also is might be that the quality of movement improves, speed of bar is faster, and range of motion increases.


3 At RPE-8, then break up 12 more reps

Accessory Work

Part 1: 6 rounds

1:00 Step-up/lunge back

1:00 rest

(Step up to a box with one leg and then lunge back with the same leg for one minute, take a minute rest, then use the other leg for one minute. 6 rounds total)

Part 2: 3 rounds

10-15 Pushups

10-15 Bent over Row with dumbbells or KB’s

ABS: 3 Rounds

40 Side Bends (20 each side)

20 Side Crunch (10 each side)

20 Side Plank Pull (10 each side)

40 Russian Twists

Team ARMS: 8 rounds

:20 Curl into Press

:10 Rest

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