Week 7
Definitions
Sets
This refers to the number of times the exercise should be performed.
Tempo
Tempo refers to the speed at which an exercise is performed. It is a measure of the time it takes to complete each repetition of an exercise, usually expressed as a series of numbers
Reps
This refers to the number of repetitions of the exercise to be performed within each set.
% RPE
Stands for "rate of perceived exertion," which is a subjective measure of how hard the exercise feels to the individual performing it. 50% of RPE means that the exercise should be performed at a level of intensity that feels like it's halfway between being very easy and very hard.
Russian Twists
Air Bike
Landmin Single Arm Push Press
Single Leg Box Step Up
Weight Box Jumps
DB Shrugs
Banded Tricep Extension Overspeed Eccentrics
Landmine Punch Throw
Belt Squat March
Earthquake Bar Press
ValSlide Hamstring Curls
Sled Drags
Inverted Rope / Towel Pull Ups
DB YWT
Seal Rows
Single Arm Incline Alternating DB Press
Pallof Press
Romanian Deadlift
GHR/GHD
Med Ball Slams
Box Squats Wide Stance
Leg Raises
Sumo Deadlift
Squat jumps
Single Leg Box Step Up
Single arm DB press
Reverse Hypers
Pendlay row
Heel Off Split Stance Jump
KB Swings
Gripper
GHR/GHD
Floor Press
Chin Ups
Box Squats Wide Stance
Dips
DB Seated Cleans
Box Squat Wide Stance
3 Grip Bench Press
Things to think about while performing exercise
1
Set up a box or bench at a height that allows your thighs to be parallel to the ground when you sit on it.
2
Set up a box or bench at a height that allows your thighs to be parallel to the ground when you sit on it.
3
Set up a box or bench at a height that allows your thighs to be parallel to the ground when you sit on it.
4
Set up a box or bench at a height that allows your thighs to be parallel to the ground when you sit on it.
1
5 set
Tempo
2-1-2
Reps
2-1-2
RPE%
2-1-2
Rest between 60 and 120 seconds after each series.
Russian Twists
Air Bike
Landmin Single Arm Push Press
Single Leg Box Step Up
Weight Box Jumps
DB Shrugs
Banded Tricep Extension Overspeed Eccentrics
Landmine Punch Throw
Belt Squat March
Earthquake Bar Press
ValSlide Hamstring Curls
Sled Drags
Inverted Rope / Towel Pull Ups
DB YWT
Seal Rows
Single Arm Incline Alternating DB Press
Pallof Press
Romanian Deadlift
GHR/GHD
Med Ball Slams
Box Squats Wide Stance
Leg Raises
Sumo Deadlift
Squat jumps
Single Leg Box Step Up
Single arm DB press
Reverse Hypers
Pendlay row
Heel Off Split Stance Jump
KB Swings
Gripper
GHR/GHD
Floor Press
Chin Ups
Box Squats Wide Stance
Dips
DB Seated Cleans
Box Squat Wide Stance
3 Grip Bench Press
Movements
1
Set up a box or bench at a height that allows your thighs to be parallel to the ground when you sit on it.
Things to think about while performing exercise
1
Set up a box or bench at a height that allows your thighs to be parallel to the ground when you sit on it.
Things to think about while performing exercise
1
Set up a box or bench at a height that allows your thighs to be parallel to the ground when you sit on it.
2
Set up a box or bench at a height that allows your thighs to be parallel to the ground when you sit on it.
3
Set up a box or bench at a height that allows your thighs to be parallel to the ground when you sit on it.
4
Set up a box or bench at a height that allows your thighs to be parallel to the ground when you sit on it.
You’re doing it great!