Strength Nov. 29th


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.


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

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