Strength Dec 13th

Strength

Squat and Bench Press

5 at RPE-8, then break up 10 more reps

This is a new program for 3-4 weeks. Moving to a 5 rep scheme, but volume will build. This first week you will need to potentially adjust your weight from the 4 rep scheme. It might be slightly less than your 4 rep weight, but maybe not. Lots of people went too light and we are able to do 5 reps and 5 reps for the break up of 10. That is an indicator that the weight wasn’t a true RPE-8. That’s ok the first week, but that will indicate that you can possibly go up next week. If it’s done right it usually looks like 4 reps, then 3 reps and then 3 reps getting to a total of 10. I want you to only have one hard set. The break up sets should be challenging but not returning to RPE-8 again.

Pullups

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

Accessory Work

Part 1: 10 min circuit (If it is a “circuit” then you should rest as needed. It’s not a race)

1. 15 Swings
2. 10 Single leg Deadlifts with a kickstand 5 each side
3. 20 Weighted step ups (usually with the same weight as the SL Deads)
4. 5 Seated Box Jumps (This is designed to take the momentum out of the jump. Sit down on something lower than the box. Rock forward to talk the momentum out and try not to drive from your calves or arm swing)

Part 2: 10 min Circuit

1. 10 Pushups
2. 10-15 Push Press
3. 10-15 Bench Row
4. 10-15 Lateral Raises

Abs: 3 rounds

10 Weighted Situps

10 Wheels

10 Wipers

Team ARMS: 4 Rounds

:20 Dumbbell curls

:10 Rest

:20 Dumbbell curl half way up and hold

:10 Rest

:20 Overhead DB Hold

:10 Rest