Everybody Knows That The Dice Are Loaded

User’s Manual for Volume: We’re beginning our first volume block of the spring this week.  Regarding volume work: the first thing you need to figure out is how coachable you want to be this spring and summer.  We don’t say that to be glib or sarcastic–much of what you can get done this summer will depend upon making sure you are not doing too little or too much, and inasmuch as that is a learning process we can help you move along, you’ll be getting feedback on dropping or upping the reps and weights from time to time.  We will always keep you all safe as best we can, but beyond that…you’re going to get what you are willing to let us give you.

The biggest visible change you’ll see on the whiteboard is a move away from %s and towards reps at particular levels of exertion.  We will do everything we can to keep this simple–you will see things like “do 40 reps in sets of 5 at level 10 RPE (Rate of Perceived Exertion)” where the 40 reps are to be done within a certain time frame and the 10 RPE means the sets of 5 were hard enough that you feel like you could not have done a sixth rep (a 9 RPE means you feel like you could have done 1 more rep, an 8 means 2 more reps, etc.).

We will go over this stuff more in class and it is very similar to what we did last summer for those of you that were here, but this is a starting point.  It’s going to be a fun summer!

Monday, April 6, 2015
Strength: Squat–10 min warmup sets, 20 min work
Red: 30-40 reps in sets of 5 in 20 minutes at 7-8 RPE
Black: 5 sets of 5 at working weight
Conditioning: “Action Jackson”–4 rounds for time
20 KB swings, 15 pushups, 10 one arm kb rows/side, 5 goblet squats

Tuesday, April 7, 2015
Conditioning: 10 rounds of :30 hard row/bike, 2:00 easy row/bike

Wednesday, April 8, 2015
Circuit Work: 40 minutes, rounds of…
Half-kneeling landmine press, 5 reps/side OR Half-kneeling DB press, 5 reps/side
Ring Rows, 7-12 reps
DB Circuit: 7-12 reps Kirk Shrugs with dumbbells, 10-15 dumbbell lateral raises (LIGHT dbs or plates)
Run 400m or Row 500m (easy pace)
Bench press, light weight one board presses, 4-7 reps
Band pullaparts, 20 reps
KB Swing/Goblet Ladder 3-2-1-2-3
Situps, 10-15 reps

Thursday, April 9, 2015

Friday, April 10, 2015
Strength: Deadlift–10 min warmup sets, 20 min work
Red: 20 reps in 20 min, sets of 2 at 7-8 RPE…PERFECT REPS!
Black: 5 sets of 5 at working weight
Conditioning: 10 minutes of…
On the :00s, 1o squats, 10 abmat situps
On the :30s, 12 kb swings, 2 reverse kb lunges/leg

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