7.11 Strength

Squat and Bench Press

This is the last of this programming. Moving on next week. It’s a repeat of last week with some slight changes. We have 4 more weeks of higher weight and lower reps, then we start building back up.

3 at RPE-8, then -5% off for 4 sets of 3 reps with new weight.

Pullups

3 at RPE-8, then break up 18 more

Part 1: 15 Minutes circuit or 4 rounds

1. 20 Cal Ski or Row or Bike
2. 10-15 Seated DB Press
3. 10-15 Bench Row each side
4. 10-15 Reverse Flys

Part 2: 15 Min circuit or 4 rounds

1. 20 Cal Ski Bike or Row
2. 10-15 Gob Squats
3. 10-15 Step ups each side
4. 15 Swings

Special Sauce: 3 rounds to RPE-9

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

ABS: 3 rounds

1. 10 Wheels
2. 10 Plank Drag
3. 10 weighted situps

Team Arms: 5 rounds

:20 Curls

:10 Rest