3.14 Strength


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

5 @ RPE-8, then break up 20 more reps. If this is done right you will have done potentially more than 8 sets including the warm up sets. 3-4 warmup sets with 3-5 reps figuring out the weight for the day. The activation set is the set when you discover the weight for 5 reps at RPE-8, then breaking up 20 more reps might be 5 more sets of 4 reps. Don’t get greedy! Make sure you only have one hard set which is the activation set.


5 At RPE-8, then break up 20 more reps

Accessory Work

Part 1: 4 rounds

500 meter Bike

2:00 “rest”

“rest”= 15 Swings

Part 2: Small Stuff

3 rounds all to RPE-9

  1. Back Extensions
  2. Banded Hip Flexor March
  3. Reverse Nordics

Part 3: ARMS –3 rounds

10-15 Curls

10-15 Tricep Extensions

10-15 Lateral Raises

Part 4: ABS– 3 rounds

10 V-ups

20 Plank Drag

Team Calves/Hops: 3 rounds

:20 Single leg hop (right)

:10 Rest

:20 Single Leg hop (left)

:10 Rest

:20 Single Leg side hop (right)

:10 Rest

:20 Single Leg side hop (left)

:10 Rest

We have been locked in ski boots for months. Before we start running, biking and hiking in less supportive footwear we need to get the feet moving. We need to strengthen the feet, ankles and calves. One option is starting with jump rope, but this is even more challenging. If you have had injuries to your knees or ankles this might be too much, so adjust accordingly.

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