3.2 Strength


Mid Shin Pause Deadlift and Forehead Pause Press

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

We will repeat this program next week and then build the back off reps the following next 3 weeks. You will need to take it easy with these today. Think of this as practice. Next week you can push it more. These two variations help you work on technique and bar bath. Make sure you drive the floor away from you on the mid shin pause. Both of these are brief pauses, not 2 seconds. Make sure the bar travels up the shins, pausing below the knee. The forehead pause will be a brief pause making sure that the bar is right up against forehead, making sure the bar comes up rather than out in front of the face.

Accessory Work

Part 1: 4 rounds

2 Sleds (or :30 heavy resistance bike sprint or 10 heavy step ups)

5 Box Jumps

Part 2: Ski Erg Technique

2:00 at 26 strokes per minute

2:00 at 28 SPM

2:00 at 30 SPM

2:00 at 32 SPM

ARMS: 3 rounds

10-15 Barbell Curls

8-10 Dips

Small Stuff: 3 rounds to RPE-9

  1. Copenhagens
  2. Glute Bridge
  3. Reverse Hypers
  4. Monster Walks

Team ABS: 6 Rounds :30 Each

  1. Side Crunch
  2. Side Crunch’
  3. Mountain Climbers

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