Strength Day 2, week 4 :
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
Reduce volume to 50% @ the same intensity used in week 3
3 x 1-2 @ RPE 8-9 or 80%-90%
Deadlift https://buff.ly/3U5WDud
DB Bench Press or DB Inclined Bench Press https://buff.ly/3HuyJBa
Bent over Row https://buff.ly/3OcyM8u
NB, the reps have dropped from 3 to 1-2 but keep the weight the same as for week 3. We're reducing the volume to allow for recovery
Accessories:
2 x 12 e/s Weighted Box step up https://buff.ly/3u2eqro
2 x 12 e/s Russian twist https://buff.ly/4b5nLiO
2 x 12 Yates Row https://buff.ly/3U6Bb8b
2 x 12 e/s Pallof press https://buff.ly/4b4UdSA
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 pattern or you'll get so sore you'll hate your life.
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.