3.28 Strength


Strength

We are no longer pausing it the main lifts! Yay. If you are feeling good, the weight will most likely go up.

Squat and Bench Press

5 at RPE-8, then break up 15 more reps, not returning to RPE-8 again. It could look like this?: 5 at RPE-8, the 4 reps, 4 reps, 4 reps and last set of 3 reps. That’s a total of 5 working sets not including warmup sets while trying to determine the weight for the day.

Pullups

5 at RPE-8, then break up 25 more reps

Accessory Work

20 Min Circuit

  1. 2 Sleds (20 Weighted Step ups)
  2. 10-15 DB Push Press
  3. 10-15 Split Squats each side
  4. 10-15 Bench Row Each side
  5. 10-15 SL Deads Each side
  6. 500 M Bike Sprint

Small Stuff: 3 Rounds to RPE-9

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

ABS: 3 Rounds

10 Weighted Situps

10 Wheels

10 Toes 2 Bar

Team Feet: 4 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

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