Back in after a brief time away, apologies for the break in programming
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:
1st set, 3 @ RPE 7
2nd set, 3 @ RPE 8
3rd set, Max @ RPE 9
Back squat
Barbell Shoulder press/ Seated incline shoulder press or landmine press
Pull up/ weighted pull up
From your max reps @ RPE 9, insert the weight x reps into a 1RM calculator to generate a new theoretical 1RM for the next cycle
Accessories @ RPE 7:
3 x
10 Weighted RFESS
10 Landmine rotation
10 Bicep curls e/s
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 via UpSplash