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: 10-15 mins
| General lifts Do not circuit | week 1 | week 2 | week 3 | week 4 | week 5 | week 6 |
*** add one set up SkiErg or rollerboard between each different exercise (4 total) | | | | | | |
| Weighted pull up | 3 x 5 medium | 3 x 5 med / heavy | 3 x 5 heavy | 3 x 4 heavy | 3 x 4 Vheavy | 3 x 4 Vheavy |
| DB Step down step up | 3 x 6 each leg med | 3 x 6 each leg med | 3 x 6 each leg heavy | 3 x 6 each leg heavy | 3 x 6 each leg heavy | 3 x 6 each leg heavy |
| BB row (or dumbbell) | 3 x 6 medium | 3 x 5 med / heavy | 3 x 5 heavy | 3 x 4 heavy | 3 x 4 Vheavy | 3 x 4 Vheavy |
| Kettle Bell RDL (can use dumbbell or barbell) | 3 x 8 med | 3 x 6 heavy | 3 x 6 heavy | 3 x 6 heavy | 3 x 6 heavy | 3 x 6 heavy |
