Strength Oct 6th

Strength

Deadlift and Press

8 At RPE-8, then break up 32 reps over 4-6 sets.

Pullups

8 at RPE-8, then break up 24 reps

Part 1: 3 Rounds

10-15 Single Arm DB Bench Press each side

10-15 Bench Row each side

(remember…use the rep ranges to gauge effort. If you can’t get to 10, it’s too heavy. If you can get to 15 reps, it’s too light)

Part 2: 3 Rounds

20 High Step Ups (knee height) 10 each side

10 Single leg Deadlifts

Small Stuff: 3 Rounds

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

All to RPE-9, so close to failure. Typically with the bigger lifts, the more compound lifts, that require more muscle recruitment and muscle mass in the lifts (squat bench press and deadlift) we do not go close to failure. Single joint movements are not as taxing overall, and going close to failure has a lower risk of injury. Loads are less, and the requirement form the overall body is less.

Team Abs: 3 Rounds

:30 Each

1. Plank
2. Mt Climbers
3. Situps
4. Heel Touch
5. Side Crunch
6. Side Crunch