November 29, 2021 | Category: November 2021, Strength
Strength
Squat and Bench Press
4 @ RPE-8, then break up 16 more reps. Don’t hurry through this. It takes a while if done correctly. We will build to 20 reps next week and then the entire program will change.
There is not much difference between this week and last week, except for part 2. The Team Legs should be done after next week, but we don’t have any snow. We might extend it one more week. If you made it through 4 rounds and completing all 4 rounds with Jumping Squats, then go up in weight this week. The goal is not to finish all 4 rounds. The goal is to maintain Power and explosiveness after being fatigued from the goblet squats. If the Goblet squats are not fatiguing enough we need to adjust.
Pullups
4 at RPE-8, then break up 20 more reps
Accessory Work
Part 1: 3 Rounds
2 Sleds (reminder-you can sub a high resistance bike sprint for :30. Mainly the goal is to fatigue the legs before the 5 box Jumps. Can you still recruit explosive power for box jumps when fatigued. Similar to the Team Legs.)
15 Swings
5 Box Jumps
Part 2: 3 Rounds
10-15 DB Push Press
10-15 Bench Row Each side
ARMS: 3 Rounds
10-15 Curls
10-15 Tricep Ext
10-15 Lateral Raises
ABS: 3 Rounds
10 Wheels (Sub 20 Heel Raise if you do not have an ab roller)
20 Russian Twists
10 Plank Drag
TEAM Legs: 4 rounds
:20 Gob Squat
:10 Rest
:20 Jump Squats
:10 Rest