Strength Day 1, week 4 – deload
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
Reduce volume to 50% @ the same intensity used in week 3
3 sets of x 1-2 reps @ RPE 8-9
Squat (see options below)
Barbell Shoulder press – https://buff.ly/3SdbMYa
Pull up/ weighted pull up – Pull up scaling options: https://buff.ly/3UaAieT
Accessories at the same weight as week 3:
2 x 12 Weighted RFESS –
2 x 12 Bicep curls e/s
3 x 10 Landmine rotation – https://buff.ly/3vFnbbn
Options:
Squat options, basic to advanced:
1. Sit to stand – From a seat or raised seat, use your arms to generate momentum to aid you standing https://buff.ly/3Ow8yOr
2. Air squat – Just your body weight, squat to an object if you need to. Try and progressively lower the target until you are below parallel. https://buff.ly/3O9qA8Z
3. Goblet Squat – Add a weight held at chest height https://buff.ly/3O80Ych
4. Zercher Squat – Add a barbell held in the crook of your elbow, challenges your upper back as well as your legs https://buff.ly/3U6610U
5. Landmine squat – needs the extra landmine attachment, but is a good option if you struggle with hinging over, you can be very upright and have the load forward of you https://buff.ly/3tOyMEI
6. Low bar back squat – Classic back squat, with the bar sitting just above your shoulder blades https://buff.ly/47FqsoA
7. Front Squat – bar sitting in the front rack, pushing into your throat, more challenging than a low bar back squat but more upright, so may be easier on your lower back https://buff.ly/47FMVSj
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. "