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Description

Fewer reps means heavier weight. We're working on improving our strength today, so get ready to add some pounds to your workload. Because we're using the periodization method, it's important that you keep track of the weight you lift and the number of reps you complete. You can't expect to improve if you're just guessing. The lifting exercises are the same as last week's first session, but the reps are in the 6-8 range, so pick a weight that causes you to fail right around 8 reps. Remember that you can change the cardio acceleration exercises at any time. Pick from the list of exercises on the training overview page, or choose one of your personal favorites


Exercises

Set 1: 1 round
Step Ups with Knee Lifts
Step Ups with Knee Lifts
3 minutes

Set 2: 4 rounds
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
8 reps
Step-Ups
Effort: Vigorous
Step-Ups
1 minute

Set 3: 3 rounds
Incline Dumbbell Bench Press
Weights: Maximum
Incline Dumbbell Bench Press
8 reps
Weights: Moderate
Effort: Vigorous
Dumbbell Clean
1 minute

Set 4: 3 rounds
Weights: Maximum
Effort: Moderate
Decline Smith Press
8 reps
Mountain Climbers
Effort: Vigorous
Mountain Climbers
1 minute

Set 5: 4 rounds
Elevated Chest Dips
8 reps
Jack Jump Tucks
Effort: Vigorous
Jack Jump Tucks
1 minute

Set 6: 4 rounds
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
8 reps
Barbell Power Cleans
Weights: Moderate
Barbell Power Cleans
1 minute

Set 7: 3 rounds
Weights: Heavy
Effort: Moderate
Cable Crunch
8 reps
Lateral Power Step Ups
Effort: Vigorous
Lateral Power Step Ups
1 minute

Set 8: 1 round
Leg Press
Weights: Heavy
Leg Press
8 reps
Lunge Jump
Effort: Vigorous
Lunge Jump
1 minute


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