monday, aug. 21

Strength A:

Every 2 mins for 8 mins: Bench Press

5 Bench Press, pick load

Every 2 mins for 8 mins.

Athlete Instructions

Load

Set 1: 5 reps at 75% 3RM

Set 2: 5 reps at 80% 3RM

Set 3: 5 reps at 85% 3RM

Set 4: 5 reps at 85% 3RM

Athlete Notes

For the Bench Press we are looking at hitting a classic 4x5 rep scheme with the goal of increasing our 3RM we hit last week. Drop the percentage by 5% if you are using your 1RM to dictate the percentage range for the reps.

Strength B:

Back Squat 1x20

Athlete Instructions

Load

55% 5RM

Athlete Notes

Take 5 mins to warm-up to the weight. For the Back Squat the percentage is based on the 5RM you achieved last week. These reps need to be completed unbroken. We’re about to embark on a progressive 20 rep Squat Cycle. The first few weeks should feel very manageable however, the difficulty of the sets will increase as we increase the loading throughout the cycle.

“Push Pop"

Complete as many rounds as possible in 8 mins of:

2 Back Squats, 315/205 lbs

4 Dumbbell Deficit Push-ups

6 Dumbbell Burpee Box Step-ups, 50/35 lbs, 24/20 in

Dumbbell L-Sit Hold, 10 secs

Athlete Instructions

Dumbbell Burpee Box Step-ups- dual dumbbell

Athlete Notes

Primary Objective: Complete Each Movement Unbroken

Secondary Objective: Complete ~4 Rounds

Stimulus: Strength Conditioning / Lower Body + Upper Body Push

RPE: 8/10 Percentage on the Back Squat should not exceed 80% of 1RM.

The focus for this one is a functional pump session with the goal of maintaining a tight rigid position for all movements today. Global bracing and staying controlled through each movement is the overall focus. Moving fast is not the priority with this one today.