Strength Oct 28th


2-count Pause Squat and Forehead Pause Press

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

Pause for 2 sec. at the bottom of the squat and pause slightly at the forehead on the way up on the press. We use supplemental lifts to aid the main lift. These variations on the main lift allow for better efficiency and quality of movement. If the bar moves away from the midline of the body you will know it when pausing.

Accessory Work:

Part 1:

20 High Step Ups 10 each side to knee height into 5 slow Tempo Goblet squats to RPE-8 X 3 rounds

Part 2:

Pushups to RPE-9 into 10-15 Bench Row each side X 3 Rounds

I don’t care how many pushups you can do. I care about the quality of pushups. At the bottom of the pushup touch your chest and chin to the ground. I would rather you do 5 good quality pushups rather than 10 that are junk.

Small Stuff:

  1. Calf Raises
  2. Back Ext
  3. Reverse Nordics
  4. Reverse Hypers
  5. Copenhagens
  6. Banded Hip Flexor March

Team Abs: 30 sec each X 3 rounds

  1. Atomic Situps
  2. Situps
  3. Russian Twists
  4. Side Crunch
  5. Side Crunch
  6. Plank

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