6.6 Strength

Strength

We are moving to a new program next week. We will be moving to a lower rep scheme and it’s always fun to see the weights go up a little. Make sure you pay attention to your weights, write them down and have a potential plan for next week as we progress.

Squat and Bench Press

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

Pullups

5 at RPE-8, then break up 20 more reps

Accessory Work

Part 1: 4 rounds

1. 2 Sleds or hard :30 bike sprint
2. 10 Single Legs Deads 5 each side to RPE-8

Part 2: 3 rounds

1. 10-15 DB Press
2. 10-15 Bent Row
3. 10-15 Reverse Flys
4. 10-15 Lateral Raises

Special Sauce: 3 rounds to RPE-9

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

ABS: 3 rounds

1. 20 Weighted situps
2. 20 Russian Twists
3. 40 Mountain Climbers