4.11 Strength


Squat and Bench Press

5 at RPE-8, then break up 20 more reps. Make sure you only have 1 hard set, that should be your 5 at RPE-8, then the rest of the sets should be easier cause you are not completing more than 4 reps getting to 20 total. This usually looks like 5 sets of 4 reps


Max reps to RPE-9 then complete half of those reps every minute on the top of the minute for 5 min.

Accessory Work

Part 1: 5 rounds

2 Sleds or 10 heavy Step Ups

500 meter bike (or hard 1:00 bike effort)

1:00 rest

Part 2: 3 rounds

10-15 Push Press into 10-15 Bench row each side

Arms: 3 rounds

10-15 Curls

10-15 Tricep Ext

10-15 Lateral Raises

Small Stuff: 3 rounds to RPE-9

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

Team Feet: 3 rounds

:20 Single Leg Hop right foot

:10 Rest

:20 Single Leg Hop left Foot

:10 Rest

:20 Single leg side Hop right

:10 Rest

:20 Single Leg side hop left

:10 Rest

(everyone is getting better at this but many have stayed with double leg hop, cause single leg is too stressful, right now)

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