Search

Monday Strength

Every Monday will be Deadlifts.

Again it will be: 8 sets of 8 reps you only get 30 seconds in between each set. There is no tempo. BUT (touch and go all reps). That means hands stay on the barbell for all 8 reps! You will pick a weight thats at a moderate level for the first set (RPE about 7). By the 5th set it should be fairly difficult. Each week we will go up 5-10 pounds.

15min - running timer

8x8 .30 sec between sets

No tempo. Touch and go. (Hands stay on BB for all 8 reps.)


circuit 35:20 3 sets 2 laps

3rd lap 1 set burn out

4 people per station.

  1. Rig Incline bench press RPE 8-9

  2. Sissy squats 70/50 single or double DB’s

  3. DB Bench OH extensions RPE8-9

  4. KB Alt single arm press iso hold 45/30


54 views0 comments

Recent Posts

See All

8 stations each 3 people Per station 3 sets 2 laps around each station Timer 1 - under cardio 40:10 -maintainable pace 30:15 - push pace 20:20 - all out Sled push DB Jack presses Plate squat presses B

Starting out with strength. Then finishing with conditioning. For time. Barbell Bench press :15 min 5x5; rest :90 *RPE 8. Pair up, help each other switch out weights. 80% of 1 rep max -10 DB squat

Monday Deadlifts. Last 8x8 DL’s! Again it will be: 8 sets of 8 reps you only get 30 seconds in between each set. There is no tempo. BUT (touch and go all reps). That means hands stay on the barbell fo