16 August 2015 Strength - GRT Evolutions

16 August 2015

Strength

Bodyweight
Beginner
- W/U:
  - 10 sandbag getups each shoulder @40#
- Training:
  - RILEY BLACK (3X-5X Ladders from 1-3 with Progressive Loading) (18-30 reps total) Rather than a fixed set (e.g. 6 reps), a ladder increases by 1 rep within the rep range (e.g. a ladder 1-3 means 1 rep, then 2 reps, then 3 reps). Do the reps within the ladder without rest but allow a meaningful rest period (no less than 3 min) between the ladders. Use progressive loading by setting up three bars: #1 = 95% #2 = 90% #3 = 85%. Weight decreases as the reps increase. All reps must be technically perfect. Utilize this method with the following movements: (Bench Press, DL, Front Squat, OHS, Standing Military Press, Squat, Weighted Pull ups)

Intermediate
- W/U:
  - 15 sandbag getups each shoulder @60#
- Training:
  - RILEY BLACK (3X-5X Ladders from 1-3 with Progressive Loading) (18-30 reps total) Rather than a fixed set (e.g. 6 reps), a ladder increases by 1 rep within the rep range (e.g. a ladder 1-3 means 1 rep, then 2 reps, then 3 reps). Do the reps within the ladder without rest but allow a meaningful rest period (no less than 3 min) between the ladders. Use progressive loading by setting up three bars: #1 = 95% #2 = 90% #3 = 85%. Weight decreases as the reps increase. All reps must be technically perfect. Utilize this method with the following movements: (Bench Press, DL, Front Squat, OHS, Standing Military Press, Squat, Weighted Pull ups)

Advanced
- W/U:
  - 20 sandbag getups each shoulder @80#
- Training:
  - RILEY BLACK (3X-5X Ladders from 1-3 with Progressive Loading) (18-30 reps total) Rather than a fixed set (e.g. 6 reps), a ladder increases by 1 rep within the rep range (e.g. a ladder 1-3 means 1 rep, then 2 reps, then 3 reps). Do the reps within the ladder without rest but allow a meaningful rest period (no less than 3 min) between the ladders. Use progressive loading by setting up three bars: #1 = 95% #2 = 90% #3 = 85%. Weight decreases as the reps increase. All reps must be technically perfect. Utilize this method with the following movements: (Bench Press, DL, Front Squat, OHS, Standing Military Press, Squat, Weighted Pull ups)