ESC : 026 STRENGTH
Warm-up:
5-10min Machine Warmup (go until it doesn’t feel useful)
Then
10-1 Ladder (10, 9, 8…1)
Dual DB Box Step-up 20” (each leg)
Work:
In 30 minutes complete the following:
Build to a heavy set of 3
Zercher Squat (from the rack)
Build to a heavy set of 5
Build to a heavy set of 7
Flow:
You have a 30-minute running clock to complete all three lifts building to a heavy set of each for the prescribed repetitions. Given that you’ll be doing 3 total heavy lifts in a short period of time, it’s safe to say none of these will most likely be true maxes so be intelligent about where you decide to end on each lift knowing you have others to do. The lifts must be completed in the order as written and you cannot go back to a lift once you’ve start on the next one. For example, once you’ve decided you hit your 3rm for the day on Deadlift and move to Zercher Squats, there’s no returning later to the Sumo, that lift is over.
Your score equals the combined weight of all three lifts multiplied by the repetitions performed. Example: 200x3 + 150x5 + 100x7 = 2,050lbs
To limit the ability to warm up the specific movements too much so then the 30-minute clock becomes irrelevant. From starting on the machine in the warmup to the completion of your 7 Push Press this session has a 60-minute TIME CAP. The importance of maxing out is not in the number but more on your ability to know what you are capable of safely. Getting injured while performing strength feats is ironic because then you will be at your weakest trying to prove you are strong. Keep this in mind: strength is best expressed by remaining uninjured.
