Thursday 4th Jan, 2024
Strength Day 2, week 1:
Tissue activation/ injury prevention/ Core:
3 sets of: 10-30s McGill Sit up holds
Max Side Plank e/s
5 x Bird Dog, e/s
50m waiter's carry
Main effort:
3 x 5 @ RPE 7 Deadlift or KB Sumo Deadlift
Incline DB Bench Press
Barbell Bent over Row
Accessories @ RPE 6-7:
1 x 10 e/s Weighted Box step up
1 x 10 e/s russian Twist
1 x 10 Yates Row
1 x 10 e/s Pallof press
Newbies: If this is your first time joining us on a strength day, we strongly suggest you start small and do a couple of weeks of low volume, low weight workouts using these movement patterns so you start enjoying the repeated bout effect and avoid the crippling soreness that goes with doing too much too soon.
Seriously, Delayed Onset Muscle Soreness (DOMS) is shit and avoidable. If you go too hard you will negatively impact your training for the rest of the week and could put yourself in hospital and might put yourself off training completely, which future you will not be happy about.
We recommend starting with 1 set of 5-10 reps of each movement and start with an empty bar. Over the first 2 weeks, work up to 3 sets of 5-10 reps and increase the weight a little bit each time.
Find someone who can coach you on breathing and bracing your core and on how to execute the movements safely.
If in doubt, start by using machines in a commercial gym rather than the barbell movements we prescribe.
Photo by Youcef Chenzer (@chenzer) via UpSplash