January 30, 2022 | Category: January 2022, Strength
Strength
Squat and Bench Press
3 at RPE-8, then -8% off for 5 sets of 3 reps.
We are taking off a little more weight after the 3 at RPE-8 cause you will complete 5 sets. You do not need to rest as long as previous weeks, maybe 1-2 min rests between sets. This is the last of this program and next week will begin our progression to more volume.
Pullups
3 at RPE-8, then break up 20 more reps
Accessory Work
Part 1: 12 Min AMRAP (as many rounds as possible)
15 KB Swings
20 Step Ups
2- 20 meter single Arm Farmer Carry each side
(use the same weight throughout, most females used 26#-35# and males used 44#-53# KB’s. A good goal is 4-5 rounds)
Part 2: 3 rounds
10-15 Push Press
10 Plank Row each side with same weight
ABS: 3 Rounds
10 Wheels
10 Weighted Situps
10 Plank Drag
TEAM Arms: 4 rounds (5# db’s-15# db’s)
:20 Lateral Raise
:10 Rest
:20 Front Raise
:10 Rest
Thoughts:
“You are here cause you can imagine a better, stronger or fitter version of yourself. That is hope! Don’t lose that imagination! It will drive you, get you out of bed, and keep you moving. Even when you might feel hopeless…”
-JMS