5.2 Strength

Strength

This is quite similar to last week. I wanted to repeat the rep scheme so you can adjust to the 8 reps. Man, 8 reps are hard. Most people start to lose it and struggle around 5 or 6 reps. Our test is not in the gym, it’s outside. This is why we continue to vary the rep schemes. If we were power lifters then we would spend a large portion of our lifting with 1 and 2 reps. We are trying to induce a strength response from different types of stresses.

Squat and Bench Press

8 at RPE-8, then -5% off for 2 more sets of 8 reps

Pullups

8 at RPE-8, then break up 24 more reps

Accessory Work

Part 1: 4 rounds

2 Sled Pulls

500 meter

1:00 Rest

Part 2: 3 rounds

10-15 Push Press

10 Plank Row each side

Stuff: 3 rounds to RPE-9

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

ABS: 3 rounds

1. 10 Weighted Situps
2. 10 Wheels
3. 1:00 Plank

Team ARMS: 4 rounds

:20 Curls

:10 Rest

:20 Curl hold (hold DB’s while forearms are parallel to the ground)

:10 Rest