Strength Day 1, week 3
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
Main Effort:
3 reps @ RPE 7 (do a weight that leaves 3 in the tank when you've completed 3 reps)
3 reps @ RPE 8 (leave 2 in the tank)
Max reps to failure @ RPE 9 (almost as heavy as you can do for 3ish reps)
of the following:
Squat (see below for options)
Shoulder press (see below for options)
Pull up, (see below for options)
Workout your theoretical 1 Rep max based on your reps x weight , insert the numbers into a 1RM calculator to generate a new theoretical 1RM for the next cycle. Here is one I Googled for you https://buff.ly/3O3ZC2f
Accessories @ RPE 7:
3 x 10 Weighted RFESS
3 x 10 Landmine rotation
3 x 10 Bicep curls e/s
Squat options, basic to advanced:
Air squat – Just your body weight, squat to an object if you need to. Try and progressively lower the target until you are below parallel.
Goblet Squat – Add a weight held at chest height
Zercher Squat – Add a barbell held in the crook of your elbow, challenges your upper back as well as your legs
Low bar back squat – Classic back squat, with the bar sitting just above your shoulder blades
Front Squat – bar sitting in the front rack, pushing into your throat
Press options:
Strict press, Shoulder to overhead. Seated or standing. Dumbell, landmine or barbell.
If you have poor overhead range of movement (ROM), use the landmine option, otherwise go for DB if you have the choice.
Pull up options Easier to harder:
Scaled Pull up machine – a great way to start and easily scale and see progression
Bar in a rack, feet on the floor.
Bar in a rack, feet on a raised platform, harder than above, becomes more difficult the higher your feet are raised
Full ROM strict pull ups
Weighted full ROM strict pull ups
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 stop you getting sore.
We recommend starting with 1 set of 5 reps of each with an empty bar or light weights. Over the 2 weeks, work up to 3 sets of 5-10 reps and increase the weight a little bit each time.
Photo by Andrew Valdivia on Unsplash