7.18 Strength

Squat and Bench Press

2 at RPE-8, then use same weight for 4 sets of only 1 rep. Use this week as a pivot week. Most likely you will go up 5-10% from your 3 at RPE-8 weight from last week. We are continuing to build up the weight and keeping reps down until we start building to Winter sports. We have about 6 more weeks.

Pullups

Max reps to RPE-9, then take half of those reps that you accomplished and perform those reps every minute on the minute for 5 minutes

Accessory Work

Part 1: 3 Rounds

10 Single Leg Deads 5 each side

10 Single Leg Glute Bridge 10 each side

Part 2: 4 Rounds

10 Step Ups 5 each side

5 Renegade Rows

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. 10 Wheels
2. 10 weighted situps
3. 10 Wipers