Strength Dec. 8th

Strength Dec. 8th

Deadlifts and Press

4 at RPE-8, then break up 20 more reps.  

(If for some reason you missed last week don’t go to 20 reps, go back to 16 reps)


Max reps to RPE-9.

When rep quality drops, stop and then take 1/2 of those reps.  Do 1/2 of the max reps every minute on the minute for 5 min.  

“The Sprints”

:30 Machine sprint

:45-1:00 KB Rack Hold

Rest as long as you need.  Repeat when you know you cannot reproduce the same power output.

This is the last of this experiment.  I told some folks to get to the max wattage or whatever metric they are using and try to hold it as long as they can.  If you die off around 15-20 sec then you did it right.  We are trying to create power and strength not build cardiovascular ability.  That is for other days!

The Small stuff: 3 Rounds 

  1. Copenhagens
  2. 10-15 Curls
  3. Reverse Nordics
  4. 10-15 Tricep extensions
  5. Calf Raises
  6. 10-15 Lateral Raises
  7. Back Extensions
  8. Banded Hip Flexor March
  9. Revers Hypers

If you aren’t given a rep scheme then go to RPE-9, not to failure but close.

For some people they might not have the ability to move through these in a circuit.  If you do this in a globo-gym, then you might feel like you are taking over the entire gym.  Just do 3 rounds of each and move on to the next.

Team ABS:

:30 each X 6 rounds

  1. Bike crunch
  2. Plank

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