2-Count Pause Squat and 2-count Pause Bench Press
This is a repeat of last week. This week you can start to push it a little more, since it is a repeat. When we start a new program I like to repeat the reps and sets and the same RPE so you can dial in technique.
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 20 more reps. We are going up 5 more reps since the pull-ups are not a new movement
Part 1: 4 rounds
500 meter Bike
“rest”= 15 Swings. complete 15 reps of KB Swings in the 2:00 “rest”, but whatever is leftover in the 2 min. will be true rest. The 500 meter bike can be done with any 1:00 type of effort, like the row or run if you don’t have a bike erg.
ABS: 3 Rounds
10 Weighted Situps
ARMS: 3 Rounds
10-15 Tricep Ext
10-15 Lateral Raises
Small Stuff: 3 rounds all to RPE-9
- Back Ext
- Calf Raises
- Banded Hip Flexor March
- 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
:20 Reverse Flys