50 CLUB FRIDAY – SESSION 4

That escalated quickly! Seriously intense 50 club session today with my good friend @scottlaidler

We did our personal training course together 11 years ago. Revising all night to make sure we got that pass!

Over a decade on and we have both carved our own little sections within the fitness industry which is pretty cool!

This session was

Barbell Back Squat
Barbell Glute Bridge
Body Weight Row
Cable Fly
Kettle Bell Clean & Press
Ad Wheel Roll Out

How to do the – 50 Club – Total Body

You pick a weight you can lift 12 times for the first set.

You take it in turns to reach 50 reps in as many sets as it takes.

Your rest is while your partner works, and absolutely no more!! (or 35 second if you are training by yourself)

A few simple rules

You do your maximum number of reps on each set.

If you reach more than 12 on the first set, it only counts as 12 and
you have to increase the weight.

If you don’t reach 12 make slightly lighter of the next set.

The weight should never be decreased (apart from if set one doesn’t reach 12) even if towards the end you are down to threes and fours.

 

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