Strength Day 2, week 3:
Tissue activation/ injury prevention:
3 sets of:
10-30s McGill Sit up holds
Max Side Plank e/s
5 x Bird Dog, e/s
50m waiter's carry
3 @ RPE 7 (3 reps, RPE 7 means 7/10 or leave 3 reps in the tank)
3 @ RPE 8 (3 reps, RPE 8 means 8/10 or leave 2 reps in the tank)
Max reps @ RPE 9 (as many reps as you can a a bit heavier than the 2nd set)
Deadlift
Incline DB Bench Press
Barbell Bent over Row
From your max reps @ RPE 9, insert the numbers into a 1RM calculator to generate a new theoretical 1RM for the next cycle
Accessories @ RPE 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 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 reps of each with an empty bar. Over the 2 weeks, work up to 3 sets of 5 reps and increase the weight a bit each time.
DL options basic to advanced: Start with a manageable weight, add a few Kg each week
S: Sumo deadlift (SDL) a KB or DL a Hex bar on the high handles
M: SDL a straight bar or a hex bar on the low handles
L: SDL a straight bar or a hex bar on the low handles
Inclined bench press: incline at 30-45 degrees
S: barbell
M + L: Dumbells
BOR:
Barbell, hinge over at 45 degrees, pull from long arms to bar at bottom or sternum
Weighted box step up:
Use the highest box you can manage to get your foot on with the other one on the floor
Use a weight or a weight in each hand to make it more challenging.
Yates row:
Barbell, underhand narrow grip, Hinge over slightly, pull up your thighs to below your belly buttton
Pallof press:
Tie a band to a solid object, get some tension on. Hold the bar at chest height, with hands touching your sternum.
Push your hands out until your arms are straight. Counter the rotational force of the band x the lever you've just created.
Russian twist:
Sit on the floor, raise your feet of the floor, hold a weight in both hands in front of your torso, rotate all the way L and then all the way right
Photo by Heather Ford on Unsplash