SPORT: W4W1 Strength
Congratulations. You’ve made it to the final week before we switch things up and move to phase 2. This is the week to set an impressive personal record. Don’t hold anything back, as next week is an active recovery week.
Here’s the workout:
- Trap bar deadlift 3 sets of 5 reps, adding weight each set until a heavy set of 5 is reached
- Barbell Bench Press 3 sets of 5 reps, adding weight each set until a heavy set of 5 is reached.
- Kettlebell Goblet Squat 3 sets of 8-10 reps*
- Dumbbell Row 3 sets of 8-10 reps*
- Beach Work**
*On these sets, we always keep 1-2 reps in the tank. That means we choose a weight that we can perform 12 reps, but we only do 10 PERFECT reps with it.
** Beach work is unique to you and your goals. Select 1-2 isolation exercises for a muscle group and perform 2-3 sets of 10-15 reps. So for example, if you’d like to improve your chest, you could choose cable crossovers and incline dumbbell flyes, performing 3 sets of each exercise for 12-15 reps. Or, if you’d like to focus on your butt, you could perform hip thrusts and hyperextensions, performing 3 sets of 12-15 reps of each exercise.
As always, if you have questions, please join us in our private Facebook group where you’ll find exercise videos and complete workouts. Contact us if you need the link. We also have printouts of the workout at the front desk in Gillespie.
