Strength- Dec. 20th


This is a repeat of last week’s program with some slight changes.

Squat and Bench Press

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


5 at REP-8, then break up 20 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

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