Strength: Day 1, week 2 of this four week cycle
Core development + Spinal stability training:
3 sets of the Professor McGill's big three – The best core training for stability, injury prevention & pain reduction you can do
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/3IuDevZ
Grip and anti-rotation: Suitcase walk 150m e/s, go as heavy as you can manage
Main Effort:
3 sets x 3 reps @ RPE 8 (leave 2 reps in the tank or work at 80% of your recent max)
Squat (see options below)
Shoulder press (see options below)
Pull up/ weighted pull up (see options below)
Beginners and the time poor, stop here.
Accessories @ RPE 6-7:
2 x 10 Weighted RFESS
2 x 10 Landmine rotation or Russian Twist
2 x 10 Bicep curls e/s
Go to https://buff.ly/49bO2eb for all of the scaling options and how to videos
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.
Photo by Ambitious Studio* – Rick Barrett on Unsplash