Today starts a new 4 week training phase! We just finished up our muscular endurance phase (10-20 reps per set) and are now moving to working on strength. For this, our rep scheme will be between 2-6 reps for each strength set. Time to start moving some heavier weight! Make sure you are recording your weights/ exercise progressions and reps for every set in your training journal. Because you ALL are using a training journal by now... RIGHT?! ;)
Monday
Baseline
Mobility drills, 1x
with PVC:
10 Pass Throughs
5/5 Figure 8s
10 OH Squats
Then, 3x
TGU (up only)
3 Press
3 Windmills
TGU (back down)
Repeat other side
Strength
3 x 2-6
1A Bent Over Row
1B Front Squat
1C 60- 120 mobility- your choice
2A KB Floor Press*
2B Single Leg DL
2C 60-120 sec mobility- your choice
*Floor presses are replacing pushups in this phase. However, if you're still working up to being able to do 6 solid pushups from your toes, then you will stick with pushups here!
Work Capacity
5-4-3-2-1
Single Arm Swings- L
Snatches- L
Two Hand Swings
Single Arm Swings- R
Snatches- R
Durability
Roll out and stretch