Strength Nov. 22nd


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


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)


: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.

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