2018 APF/AAPF IL Raw Power Challenge 12-15-18
Our max effort waves go: Triples, Doubles, Singles and if you have been following along our supplemental movements are triphasic based off the same movement we did for our Max Effort. Inadvertently this also increases the load over the three weeks because you will obviously lift more on a single than you will on a triple, this means the total weight moved drastically increases on supplemental movements over a three-week wave since the weight has gone up due to the single performed on week three. This is just another variable that is making this merger of these two methodologies work. I had to adjust band tension today on squat as my first set was way to heavy with the reverse bands, lol.
Week 3 Day 1 Heavy Lower
*Cambered Bar Max 1: 575
*Add Reverse Green Band 3x5: 575
*Cambered Bar GM’s to Squat 3x8: 155, 205, 245
*Laying Hamstring Curls 3x15: #7
*Single Leg RDL off Supported Row 3x10: 45
*Farmer Carries: Skip – V ups