In October our focus returns to max strength so we can continue to build strength in major muscle groups.
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
WARM UP: 5 - 30 minutes cardio
SESSION
HIP, SHOULDER, GLUTE, CORE ACTIVATION, PLYO
Pallof Press Runners
2 x 8 each leg
Big Y's and Big I's
2 x 15 each arm - come up onto your toes. core stability
Good Morning Push ups
1 x 8 - 10
Staggered Skate Push With Bands
2 x 30 pushes each way
Lateral A Skip With Skate Push
x 10 pushes each side
Split Squat Pivot Jumps
2 x 8 hurdles each leg
Box Jumps2 x 6
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GENERAL LIFTS
Bench Press
week 1 - med 3 x 5
week 2 - heavy 3 x 4
week 3 - vheavy 3 x 3
week 4 - vheavy 3 x 3
Dead Lift or Hex Bar Dead Lift
week 1 - med 3 x 4
week 2 - heavy 3 x 4 (when things get heavy let go of the bar/ drop weight between each rep)
week 3 - heavy 3 x 4
week 4 - vheavy 3 x 4
Weighted Pull Up
week 1 - med 3 x 5
week 2 - heavy 3 x 4
week 3 - vheavy 3 x 3
week 4 - vheavy 3 x 3
DB Step up (can also use bar across back)
week 1 - med 3 x 5
week 2 - heavy 3 x 4
week 3 - vheavy 3 x 3
week 4 - vheavy 3 x 3
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CORE - Can circuit - 2 - 3 times through
Hanging leg lifts (or hanging knees to chest)
x 10 -15
x 12 (start with medium weight, build to heavy)
Pike knees to chest
x 20 each side
Reverse back extension
x 15
