Full Body:
Tip: NAVIGATING STRAIGHT SETS
Straight sets mean you will be using the same weight for all sets. As each set progresses, the RPE will increase because you are accumulating more fatigue with each set. Aim to start the first set with a slightly lower RPE to account for the fatigue accumulating with each set.
EXAMPLE Set 100lb x 10 reps – RPE 6 Set 100lb x 10 reps – RPE 7 Set 100lb x 10 reps – RPE 8 Set 100lb x 10 reps – RPE 9
If you have great muscular endurance, you may find that you can manage fatigue well and not see a significant increase in RPE from Set 1 to Set 4. If you have a lot of power and less muscular endurance, you will likely see a more substantial rise in RPE from Set 1 to Set 4.
Station 1: AEROBIC PACE : 10 min
At your own Pace or AMRAP
200m row
6/side Landmine Cossack
6/side S. Arm Tall Kneel Landmine Press
6/side Tall Kneel Landmine Oblique Twist
Exercises to be done in a controlled movement with minimal to no rest in between.
Aim to keep good form and increase the weight every round if possible.
Coach note: When to do AMRAP and when to do aerobic pace? : Clients who will start in station 1 would probably need to do the station without rush so that they can lift HEAVY in station 2. If station 1 is their last station then they can push their stamina and move fast.
Station 2: STRENGTH INTENSITY: 10 min
2- 3 SETS
8 Cyclist Front Squat
12/ side Hand Supported S. Leg DB/KB RDL
This week 8 reps instead of 10 for front Squat, so lift Heavier. We are adding 2 reps in the Hand Supported S. Leg DB/KB RDL, you need keep the same weight as last week but aim for 2 extra reps . Always Record your weight.
The hand supported single leg RDL can be performed either with DB or KB. This exercise has been recorded using a PVC pipe for Hand supported. Do not use it. The PVC pipe provides very little to no support at all. Better they get the support from a wall, the leg of the half rack or the leg of the rig or even from the high boxes. In this current workout better to set up this exercise having the support from the boxes.
Station 3: STRENGTH BALANCE: 10 min
2-3 WORKING SETS
8/side S. Arm KB Filly Press
30m KB Front Rack Carry
8 Mixed Grip Pullup
Again we aim for heavy lifting here. IF no suitable weight is found within KB then use DBs.
Station 4: Fatigued Upper body: 10 min
1000/800m Bike Buy In
Then, in the remaining time:
2-4-6-8-10…
Split Stance KB Ballistic Row (R+L=35/20KG)
6 Alternating Plank Walk Up (3/side) between each round