3.9 Strength


Mid Shin Pause Deadlift and Forehead Pause Press

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

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. Only bring the bar up 2-3″ and pause for 1/2 second. 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. The sleds or modification for sleds are used to pre-fatigue you before you try to explode on the box jumps.)

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 (Dips can be done with a dip bar or setting up two chairs on each side of you, keeping your feet on the ground for assistance)

“why barbell curls?” This is just another variation. There’s nothing special about dumbbells or barbell. It’s just nice to change it up sometimes.

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. Weighted situps
  2. Russian Twists/bike crunch

Round 1: do Russian twists

Round 2: do Bike Crunch

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