April 17, 2022 | Category: April 2022, Strength
Strength
Squat and Bench press
5@8 then break up 20 more reps. This is the last of this program and we will be moving to 8’s…yes 8 reps.
Pullups
Max reps to rpe-9 then 1/2 those reps for every minute on the minute for 5 more minutes. Knowing the right effort for the activation set is key. Stop if you know the next rep quality is going to drop.
Accessory Work:
12 min EMOM
minute 1–15 push press
minute 2– 10 meter weighted bear crawl with same weight
Repeat for 6 rounds until you get to 12 minutes
Then
10 goblet squats to 250 meter ski erg into 1:00 rest x 5 rounds
We had a discussion with our coaches and discovered that referring to some of the movements as “small stuff” might diminish their importance. For a lot of people the small stuff could be the most important thing that they do in the gym. there are some days that it’s hard enough just even showing up to the gym and I want you to do the things that you “like”. Other days when you are very motivated go ahead and work on that stuff that you “need” to work on but usually neglect.
3 rounds of this ”stuff”
10-15 curls
reverse nordics to rpe-9
10-15 tricep ext
back extensions to rpe-9
10-15 lateral raises
banded hip flexor march
ABS: 4 rounds
20 weighted situps
1:00 plank
Team Feet (last week of this too) 3 rounds
:20 single leg hop right
:10 rest
:20 sl hop left
:10 rest
:20 sl side hop right
:10 rest
:20 sl side hop left
:10 rest