7 April Advanced Class (Obj: Strength & Power)

Following  PTTP protocol for a 12 workout cycle. Please see this link if you aren’t familiar with it. Or, read the book:

Deadlift

•              Today’s weight X 5

•              90% of previous weight X5

Weighted Pullup

•              Same as above

Barbell Sidepress

•              Same as above.

Beasts of Burden – Team exercise 20 min

Needed: Ruck sacks, 20# weight, 120# SB
Rules: No bag/weight touches the ground throughout.

Stairs with RS. One person (beast of burden) carries the 120# bag. Everyone else trades off with the 20# weight. The ‘beast of burden’ does at least one lap and then someone needs to volunteer, quickly, to carry the 120# bag. The ‘Beast of Burden’ can ask someone to carry his/her ruck if needed. Others may help transfer the 120#SB to the new ‘beast.’

Not everyone needs to be ‘the beast of burden’ but everyone will need to pitch in to help the ‘beasts of burden’ succeed.