As a reminder our RPE weight scale is as follows:
Light: technique focus. controlled movement. won't be sore the next day
Medium: challenging but can complete all reps and all sets with perfect technique
Heavy: Can barely compete the last rep in each set
Vheavy: Maxed out. Likely needs a spot to finish the last rep
Dynamic: Light but quick, precise movements. Lifting as quick as you can
super sets: Go directly from the fist exercise in the set to the next with approx 20 sec rest. Rest at least 60 sec between sets | | | | | | |
| Super Set 2 x3 sets | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| RFE BB split squat | x 4 each leg med | x 4 each leg heavy | x 4 each leg heavy | x 4 each leg heavy | x 4 each leg heavy | x 4 each leg heavy |
| BW telemark jump | x8 | x8 | x8 | x8 | x8 | x8 |
| Super Set 2 x 3 sets | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Weighted Dips | x4 (med) | x4 (med) | x4 (heavy) | x4 (heavy) | x4 (heavy) | x4 (heavy) |
| Split stance single arm BB push press | x6 e/s (med/dynamic) | x6 e/s (med/dynamic) | x6 e/s (med/dynamic) | x6 e/s (med/dynamic) | x6 e/s (med/dynamic) | x6 e/s (med/dynamic) |
