12.27 Strength

Strength

With the Holidays the program is quite different, but you won’t miss out on anything. If you schedule is crazy and you can’t get all this in, don’t worry. Give yourself some grace. You aren’t going to ruin your nutrition, your fitness or strength in one week. You just need to return to your normal habits and consistency after the Holidays. Sometimes the Holidays can push us in a different direction than our normal. I included the small stuff today cause the Wednesday workout is a special one- “12 Days of Christmas”.

Squat and Bench Press

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

Pullups

5 at RPE-8, then break up 25 more reps

Accessory Work

Part 1: 3 Rounds

20 Step Ups 10 each side to RPE-8 into 20 Single Leg Deadlifts 10 Each side

Part 2:

6 Min EMOM

Weighted Bear Crawl 20 meters

Typically I saw females use 15# DB’s and males around 25-30#. Every minute on the minute your will do a 20 meter weighted bear crawl 20 meters, whatever is leftover in the minute is your rest. It typically takes 30 seconds if done well and with good quality.

Small Stuff: 3 rounds

1. Copenhagens
2. Back Ext
3. Rev Nordics
4. REverse Hypers
5. Banded Hip Flexor March
6. Calf Raises

ABS: 3 Rounds

20 Weighted Situps

20 Wipers

20 Russian Twists

Team ARMS: 4 Rounds

:20 Curls

:10 Rest

:20 Curl Hold

:10 Rest

:20 Overhead Hold

:10 Rest