Strength Day 2, week 2 of this four week cycle
The deadlift trains the mind to do things that are hard.
Tissue activation/ injury prevention:
Suitcase walk 3 x 50-150m
Core development + Spinal stability training: 3 sets of the McGill big three
10-30s McGill Sit up holds https://buff.ly/48J6c5M
Max Side Plank e/s https://buff.ly/4bX8u4d
5 x Bird Dog, e/s https://buff.ly/4av4JkP
Main Effort:
3 sets x 3 reps @ RPE 8 (leave 2 reps in the tank or 80% of your recent theoretical max)
Deadlift
Incline DB Bench Press
Barbell Bent over Row
Beginners and the time poor, stop here.
Accessories @ RPE 7:
2 x 10 e/s Weighted Box step up
2 x 10 e/s russian Twist
2 x 10 Yates Row
2 x 10 e/s Pallof press
Go to FitSpring https://buff.ly/49bO2eb for all of the scaling options and how to videos
How to video for today's Main Effort:
Deadlift https://buff.ly/3U5WDud
DB Bench Press or DB Inclined Bench Press https://buff.ly/3HuyJBa
Bent over Row https://buff.ly/3OcyM8u
How to videos for the accessory movements:
Russian twist https://buff.ly/4b5nLiO
Yates Row https://buff.ly/3U6Bb8b
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 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.
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Photo by Jelmer Assink on Unsplash