2.28 Strength


2-Count Pause Squat and 2-count Pause Bench Press

5 at RPE-8, then break up 15 more reps not returning to RPE-8 again.

(Pause at the bottom of the squat for 2 seconds and pause at the chest for 2 seconds. Keep you belly tight and keep tension. The pause is not rest time. Once you discover the appropriate stress and the right weight for 5 reps at RPE-8, then break up 15 more. You should only have one hard set, which is your 5 at RPE-8, then you might break it up like this: 4 reps, 4 reps , 4 reps and 3 reps totaling 15.)


5 at RPE-8, then break up 15 more reps

Accessory Work

Part 1: 4 rounds

250 Meter Row

2:00 “Rest”

“rest”= 10-15 Pushups. You need to accomplish the 10-15 pushups in the 2:00 “rest”, but whatever is leftover in the 2 min. will be true rest.

ABS: 3 Rounds

20 Weighted Situps

20 Plank Drag

ARMS: 3 Rounds

10-15 Curls

10-15 Tricep Ext

10-15 Lateral Raises

Small Stuff: 3 rounds all to RPE-9

  1. Back Ext
  2. Calf Raises
  3. Banded Hip Flexor March
  4. Reverse Nordics

TEAM Back: 4 Rounds. (The goal is not to make it to :20 if you get too fatigued. Stop if you start to lose quality of movement)

:20 Bent Row

:10 Rest

:20 Reverse Flys

:10 Rest

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