If you are currently training with us, you should have no problem following the list below. Contact your coach to find your 1 repetition max for your intensity.
The following Variables are for the main Exercises: Deadlift and Incline Bench Press
Rep Range: 1 - 5
Set Ranges: 3 - 5
Break between sets: 2-3 mins
Intensity: 75% - 95% of 1 RM
The super-sets will tax your nervous system more and push your muscular strength, while still challenging your metabolic conditioning. Drop the reps and modify the exercise for the exercises you find struggling. Keep the sets between 3-5 reps, depending on your time frame.
Warm-up and Cool-downs are to last no longer than 8 - 10 minutes each. Try and use different methods such as running, mobility drills and activities like skipping rope. Limit the static stretching to muscles that you feel are tight.
Repeat through out the month, adding slightly more weight to challenge further. Challenge yourself and by the end of them month you should have a new personal best on both compound exercises.