5.23 Strength


Squat and Bench Press

8 at RPE-8, then with same weight 4 sets of 6 reps.

We are moving away from this programming next week. As we are getting into the swing of Summer we will reduce the volume and focus on lower reps and weight most likely will go up. This hopefully will help us maintain strength throughout the Summer while hiking, biking, running, paddling or playing your sports. The biggest struggle for many is that as the weather gets better and your excitement to play outside grows you can get yourself in trouble. I am the worst at this, but getting better. Lifting, keeping general strength, paying attention to nutrition, resting and paying attention to intensity is key. We are playing the long game. Let’s play all Summer and not get injured early in the season.


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

Accessory Work:

Part 1: 4 rounds

  1. 2 Sleds
  2. 10 Split Squats 5 each side to RPE-8
  3. 5 Box Jumps

Part 2: 4 rounds all to RPE-8 (you will have 3 different weights for DB’s)

  1. 10 Strict DB Press
  2. 10 Reverse Fly
  3. 10 Lateral Raises

Special Sauce: 3 rounds to RPE-8

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

(my plan was to keep the Team feet rolling until the weather was more consistent and people were in full swing with trail running, but it seems like we are there. Don’t neglect the calf raises. Keep the feet strong.)

ABS: 3 rounds

  1. 20 Weighted Situps
  2. 20 Heel Raise
  3. 10 Wheels

Team ARMS: 4 rounds

:20 Curls/:10 Rest

:20 Curl Hold/:10 Rest

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