Some of the Ladies From DC

For those following the site, we are now entering in to a 5-6 week MacroCycle, for those taking part at our first Internal Inferno.

You will see a we have grouped our strength work into Beginner, Intermediate and Advanced.

This has no bearing on your ability, just your maturity within specific strength training.

As a recomendation if you have not followed a specific strength program before, use the beginner and if you have done a few strength cycles hit the Advanced (Its tough!)

A] Back Squat – Beginner 5,5,5 (Progressive Work Sets)

  Intermediate- 5×5 @70% 1RM

  Advanced 5×3@80% (Perform 1 set at 60%+70% as warm up)

B] 10minute Amrap

6 STOH 50/30kg (aim is unbroken)

12 OH Lunges 20/10kg

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