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Getting the ball rolling this Christmas week with some shoulder pressing!
Today we are using what's called the RPE scale.
RPE is a way of self-modulating your effort. It's a 10-scale. an RPE 9 means you probably have about 1 left in you. RPE 6 means you've got 4 reps left in you. It's a way of judging your effort not based on a percentage of your max, but on how heavy the weight feels that day. Let's try it out.
A) Push Press
1x5 @ RPE 7
1x5 @ RPE 8
3x5 @ RPE 9
B) Seated Single-arm Lateral Raise
5x10 ea arm
*Increase difficulty a bit on the last two sets
C) Towel Pull-up
5xmax-2 (leave 2 in the tank each set)
D) Dumbbell Bench Press
4x20
E) Weighted Lateral Neck Raise
3x15 ea side
F) Run
30 sec FAST, 30 sec SLOW x10
DEVELOPMENT:
1. Cold shower first thing upon waking, as always! BUILD DISCIPLINE! It's getting colder, so everyone's water should be plenty chilly.