3.21 Strength

This is the last of this program. We will be moving to 5 reps without a pause next week. Write your numbers down. Pay attention to the details. Next week the weights most likely will go up. Obviously pauses are harder if you haven’t noticed…

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

5 at RPE-8, then break down 20 more reps. If you feel good add a little more weight from the previous week. If you are fatigued, stressed, or just not firing on all cylinders then back off. This one takes a while. You might do more than 8 sets when it’s all done. 3-4 warmup sets figuring out where you are going for the day and then maybe 5-7 sets on the break down.


5 at RPE-8, then break down 25 more reps.

Accessory Work

Part 1: 4 rounds

10 Pushups

10 Split Squats

250 meter bike (or 10 calorie runner, 1:00 hard run, or any hard cardiovascular effort for :45)

1:00 Rest

Small Stuff: 3 rounds to RPE-9

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

ARMS: 3 Rounds

10-15 Curls

10-15 Tricep Ext

10-15 Lateral Raises

ABS: 3 rounds

10 Wheels

10 Weighted Situps

10 Toes 2 Bar (this left a mark the next day, haven’t done this in a while)

Team Feet: 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 (right)

:10 Rest

This was quite revealing last week and realized how much of a weakness this is for many people. You can do this with two feet if needed to build up. We neglect movements like this and they are crucial. This is a movement I did after all of my knee surgeries and for some reason once I was cleared to return to normal activity I did not do them anymore. That makes no sense! We need to be doing stuff like this so get after it and don’t go beyond what is appropriate for your ability at this time.

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