Strength Oct. 26th


Barbell or Dumbbell Split Squats

8 @ RPE-8 each side, then break up 16 more reps each side

2-Count Pause Bench Press (pause at the bottom of bench for 2 sec.)

6 @ RPE-8, then break up 12 more reps


6 @ RPE-8, then break up 24 more reps

Accessory Work:

Part 1:

10 Single Leg Deadlifts with Kickstand 5 Each side into 10-15 Sinlge Leg Glute Bridge each side X 3 sets

Part 2: 3 Rounds

10 RDL’s

10 Bent Rows

10 Rev. Flys

10 Press


10-15 Curls

10-15 Tricep Ext

10-15 Lateral Raises


10 Wheels

20 Weighted Situps

20 Russ Twists

Team LEGS: 8 Rounds

:20 Jumping Lunges

:10 Rest

After how sore everyone was last week, I considered getting rid of the jumping lunges or reducing the sets. Instead, I decided to forgo adding more reps into the split Squats this week. I wanted to give it one more week and see if everyone would continue to be sore. The body is incredibly adaptable and most people experienced minimal soreness, especially compared to last week.

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