February 20, 2022 | Category: February 2022, Strength
SuperSets
Part 1: 3 rounds
8 Split Squats into 8 DB Push Press (both to RPE-8. Rest 1-2 minutes between each round. Also, make sure you do 3-4 warmups to make sure you have the correct weight for an RPE-8)
Part 2: 3 Rounds
8 Bench Press into 8 Plank Row Each side (Both to RPE-8)
Part 3: 3 Rounds
8 Pullups into 8 Goblet Squats (both to RPE-8)
Accessory Work
Part 1: 4 Rounds
250 Meter Row
2:00 “Rest” (in the 2:00 “rest” complete 10-15 Pushups. This should not be crushing. We are trying to use the technique we learned the last two weeks and apply it to a slightly harder effort and with the stroke rate a little higher. Maybe keep your stroke rate around 26-30. Go to 75-80% of max effort. Making sure that it is an effort you can reproduce.)
Part 2: 3 Rounds
ABS
20 V-ups
10 Wheels
40 Side Crunch (20 each side)
Small Stuff: 3 Rounds all to RPE-9
- Back Extensions
- Calf Raises
- Banded Hip Flexor March
- Reverse Nordics
Team Back: 4 Rounds
:20 Bent Row
:10 Rest
:20 Reverse Flys
:10 Rest
(I was getting only 12 Bent rows and 6-7 Reverse Flys and then I just stopped for the remainder time in :20 cause I was losing form. Don’t sacrifice movement just to get to :20)