Full Body:
Tip: WEIGHT INCREASE
To progress the barbell row during this training cycle, you will see a rep reduction every two weeks. This rep reduction will allow you to put more weight on the bar. Ensure the intensity or RPE each week stays consistent or slightly increases to ensure progressive overload.
There are 3 stations only.
SET UP:
Use both the 2 half racks and the 2 rigs for Deadlift so that we can have up to 8 people doing deadlifts.
Bent over rows can be done in front of the sled track, opposite to deadlift stations But leave the sled track empty for the farmer carry. Up to 4 Barbells aligned together (can accommodate for 8 people : 4 on each Barbell).
Station 1: STRENGTH INTENSITY: 10 min
5 SETS
6 Touch and Go Conventional Deadlift. Go HEAVY! and keep on increasing the weight until you fail to perform 6 reps. Except for beginners who need to stick to 10 to 12 reps. Record your highest weight and beat it next time. We will see the T&G deadlift alternating on a weekly basis with the RDL.
T&G Deadlift is more challenging than the conventional deadlift since you cannot bang the BB on the floor: As soon as the plates touch the floor, stand back up. Your body remains in tension all the time, no break.
Working Sets:
Set 1 – 6 reps easy
Set 2 – 6 reps – higher weight
Set 3 – 6 reps – higher weight
Set 4 – 6 reps – Higher weight
Set 5- 6 reps – Higher weight
Aim for higher weight than 2 weeks ago
Station 2: STRENGTH BALANCE: 10 min
3 WORKING SETS
1) Supinated Bent Over Row 15/12/10
directly into
2) Deficit Push Up (to failure)
Record your highest weight and beat it next time. We will see the Supinated Bent Over Row alternating on a weekly basis with the bent over row.
Use the parallelettes for deficit push up. Keep the DB for the other exercises
Station 3&4: FOR TIME: 20 min
AMRAP
3 Wall Walk
6 R. Arm KB Snatch
9 Weighted Anchored Sit Up
3 Wall Walk
6 L. Arm KB Snatch
9 Anchored Feet Sit Up