November 21, 2021 | Category: November 2021, Strength
Strength
Squat and Bench Press
4 at RPE-8, then break up 12 more reps.
We are adding 4 more reps in the “break ups”. Now remember, you might feel better than last week and the weight is moving around more efficiently, so go up in weight for your activation set (the 4 at RPE-8) if it feel appropriate and still at RPE-8, but then you will have to break up the reps getting to 12 total. If this is done right it usually looks like this for the break ups: 3 reps X 4 sets
Pullups
4 at RPE-8, then break up 16 more reps
Accessory Work
Part 1: 3 Rounds
2 Sleds (or heavy resistance bike for :30)
15 KB Swings or RDL’s
5 Box jumps
Rest 1-2 minute between rounds unless power and explosiveness decreases, then rest longer
Part 2: 3 rounds
use the same dumbbell weight and it needs to be light
10 RDL
10 Reverse Flys
10 Bent Row
10 Press (by the time you get to the press those light weights will feel heavy)
ARMS: 3 rounds
10-15 Curls
10-15 Tricep Ext
10-15 Lateral Raises
ABS: 3 rounds
20 Weighted Situps
20 Side Plank Row (10 es)
TEAM LEGS
:20 Gob Squats
:10 Rest
:20 Jump Squats
:10 Rest
X 4 rounds
If you were able to accomplish all 4 rounds of the jump Squats with power, then add weight to your Gob Squats. If you only made it to 2 rounds of the jumping squats then see if you can make it 3 rounds but maintaining power.