3.7 Strength


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

Accessory Work

Part 1: 4 rounds

500 meter Bike

2:00 “Rest”

“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 Wheels

10 Weighted Situps

1:00 Plank

ARMS: 3 Rounds

10-15 Curls

10-15 Tricep Ext

10-15 Lateral Raises

Small Stuff: 3 rounds all to RPE-9

  1. Back Ext
  2. Calf Raises
  3. Banded Hip Flexor March
  4. 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 

:10 Rest

:20 Reverse Flys

:10 Rest

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