Pre-Built + Done-For-You
Day 1: | *Day 2: | Day 3: |
|---|---|---|
PR x 2, 3, 4 SQ x 4, 3, 2 Complete as many sets possible in 20 minutes. | *PR x 3, 4, 5 *SQ x 5, 4, 3 Complete as many sets possible in 25 minutes. | PR x 4, 5, 6 SQ x 6, 5, 4 Complete as many sets possible in 30 minutes. |
Back to "ladders." Be sure to journal/take notes––and add commentary––of improvements over week 6.
- Are you stronger?
- Better conditioned?
- Did you get more sets in?
- Moving better with better technique?
If you need a re-fresher on ladders, you can review week 6 training here.
Practical Tactical Method
Week 8: 172NL (129 remaining after day 1)
- Press volume = 60NL (45 remaining after day 1)
- Squat volume = 112NL (84 remaining after day 1)
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
Press: 15NL Squat: 28NL | 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 for the press will be 12 or ≥ 18NL and 22 or ≥ 34NL for the squat.
Sample day 1 session:
(NOTE: If you need help planning your sessions, you can review week 2 here.)
- Press x 15NL
- Squat x 28NL
Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 | Set 7 |
|---|---|---|---|---|---|---|
PR x 1 SQ x 4 | PR x 2 SQ x 4 | PR x 3 SQ x 4 | PR x 1 SQ x 4 | PR x 2 SQ x 4 | PR x 1 SQ x 4 | PR x 5 SQ x 4 |
Action Items:
- Review Strong in Body lesson 7, "Building a High Performance Body." (link below)
If you have Q's... bring them to the LIVE CHAT support group. And if you'd like me to review your technique. Upload your video(s) here in Google Drive. Just look for your folder.
Have a great week.
hec g.
5 Elements of a Strongman, Lesson 7
"Fat Loss" and "Fat Burning."
What's the difference? Are they the same?
What IS THE BEST "fat burning/fat loss" kettlebell workout?
Let's unpack this here in lesson 7: "Building a High Performance Body."