20 reps is a good round number.

Nov.15Th.

Bonny Parker had no trouble making difficult decisions.






"We can try to avoid making choices by doing nothing, but even that is a decision."
-Gary Collins



WO du jour:

warm up and then 10 hill sprint repeats. Legs were quick for a change. 150 yd run.

second session:
bands warm up;
50 pushups
20 ab rollers
20 reps ft.squats, 3 sets of 16kg KB.
20 reps full dips
20 reps 1 leg dead lift with 2-16 kg KB.
20 reps bottoms up with 14kg KB
2o reps ab roller
20 reps Eider arm flush.

I have always performed a 20 rep training period some point during the year, for endurance but it always contained the work capacity component as you move to a power phase. However the weight used most of the time is at a level you can complete 10 reps easy so at rep 15-20 is a stretch. All you need is a month or so of sessions so you go into the new year prepared for hard work.