Monday 8th January, 2024
Strength Day 1, week 2
Tissue activation/ injury prevention:
Suitcase walk 3 x 50-150m
3 sets of:
10-30s McGill Sit up holds
Max Side Plank e/s
5 x Bird Dog, e/s
3 x 3 @ RPE 8
Back squat
Barbell Shoulder press/ Seated incline shoulder press or landmine press
Pull up/ weighted pull up
Accessories @ RPE 7j
2 x 10 Weighted RFESS
2 x 10 Landmine rotation
2 x 10 Bicep curls e/s
Newbies:
If this is your first time joining us on a strength day you will need to do a couple of weeks of very low volume, very low weight workouts using these movement patterns to start enjoying the repeated bout effect which stops you getting sore.
We recommend starting with 1 set of 5-10 reps of each movement with an empty bar. That's it.
Over the 2 weeks, work up to 3 sets of 5-10 reps and increase the weight a bit each time.
Photo by Fabian Møller on Unsplash