Strength Day 2, week 3:
Week 3 is the highest volume and intensity week in the 4 week cycle, next week we step down volume to allow you to recover.
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
Main Effort:
Set 1: 3 reps @ RPE 7 (leave 3 in the tank)
Set 2: 3 reps @ RPE 8 (leave 2 in the tank)
Set 3: Max reps to failure @ RPE 9 (almost as heavy as you can do for 3ish reps)
of the following:
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:
3 x 10 e/s Weighted Box step up https://buff.ly/3u2eqro
3 x 10 e/s Russian twist https://buff.ly/4b5nLiO
3 x 10 Yates Row https://buff.ly/3U6Bb8b
3 x 10 e/s Pallof press https://buff.ly/4b4UdSA
From your max reps @ RPE 9, insert the numbers into a 1RM calculator to generate a new theoretical 1RM for the next cycle
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 Alysha Rosly on Unsplash