Week 4: 45NL (35 Remaining after day 1)
This week we close phase 1 of performance progression training. Next week we'll be introducing a new exercise. As you can see.... volume is LOW. Take advantage of this and rest up.
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
Press: 10NL | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Have ALL volume complete. |
***Reminder
When planning day 2… base your assessment of how hard day one's session was. Easy and not a stressful session? +20%. If you're under stress and life is crazy? -20%. Do not perform the same number of reps back to back days. Volume must vary +/- 20%
With the exception of the ‘Rule of 10.’ Do not go below 10 reps in any session. At least 10 presses per session. In this context... day 2 can only be ≥ 12NL.
If you finish your volume early... practice GTG the rest of the week. What I HIGHLY recommend you do?
Dial in your clean technique as you'll soon be performing "reps" of cleans.This week I would practice using the "dead clean" to set up each of your press sets. This is essential to being as efficient as possible... so you build a stronger press.
Action Items:
- Review: Clean patterning, Cheat Clean, and Dead Clean lessons.
- If you're in my VIP coaching program, update your targets in "Lose It!" and watch, "Building Your Plate: Week 4" here.
- Watch Lesson 3 of the 5 Elements of a Strongman, "Uncovering Your Toxic Cycle." (link below).
If you have Q's... drop them here in the LIVE CHAT support group.
Have a great week.
hec g.
5 Elements of a Strongman, Lesson 3
What is "TRUTH?"
There is a philosophy running about which says, "I'm just speaking 'MY TRUTH'." The problem with this is... there is a difference between...
... YOUR truth and...
THE truth.
Let's unpack this here in lesson 3: "Uncovering Your Toxic Cycle."