November 21, 2021 | Category: November 2021, Strength
Deadlift and Press
4 At RPE-8, then break up 12 more reps, not returning to RPE-8 again. This should be one harder set when you are establishing your 4 @ RPE-8, then the rest of the sets should be easy. A lot of folks looked like this in the breakdowns: 3 reps, 3 reps, 3 reps, 3 reps getting to 12. Next week we will move to 16 reps and then 20 reps. After 20 reps the whole program will change. If you feel good and can still stay in the correct RPE-8 range then see if you can add weight.
Accumulate a total of 24 reps. You can break this up however you want, use any assistance you want, or add and resistance that you want.
Max Reps to RPE-9, that means do as many reps until you get close to failure or form declines. If you could do one more but technique is going to diminish then stop. Then do half of the reps accomplished every minute on the minute for 5 minutes “EMOM”
Small Stuff: 3 rounds all to RPE-9
- Back Extensions
- Calf Raises
- Reverse Nordics
- Reverse Hypers
- Banded Hip Flexor March
You will choose one machine. In the gym we did the Ski Erg or Bike Erg, but you can use a rower or any cardiovascular machine. We did this last week, so you should have a better idea of the effort that is required. This week most people only did 2 sets because they had something to shoot for. It looks like this:
:30 Machine Sprint
:45-1:00 KB Rack Hold.
Rest as long as needed and repeat if you think you can get a better sprint. If you truly produced a max effort then you truly cannot reproduce that effort until 30-90 minutes later. No need to be a hero! Most endurance athletes struggle with getting to that max effort and power athletes struggle with longer sustained efforts. Both are needed at times. Once you get off the machine you will hold the kettlebells in the rack position, not on the shoulders. If it feels like you can’t breathe, then you are doing it right. If you are a “chest breather” then it is going to be significantly harder, so try to practice belly breathing. If you typically raise your shoulders and chest to take in air it’s not as efficient as belly breathing. This will be very revealing!
I only did one round. I gave it all I had and improved almost 30 watts from last week. I went from 489 avg watts in :30 last week to 525 on the ski erg.
1:00 Each X 3 rounds
- Weighted Situps