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AMRAP RDL's

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  • AMRAP RDL's

    I'm a bit confused by something in weeks 5-8 of the Endurance Template.

    The third movement on Day 1 is RDL's for AMRAP 7min with 2-4min rest

    If I'm doing the prescribed rest, wouldn't that mean that it's only 2-3 sets?

    Also, what type of rep range should I be shooting for? Is this a 10+ rep range or should I be going slightly heavy (4-6 reps)? I suspect 10+ because weeks 1-4 were myo-reps with a ~15rep first set.

  • #2
    Huh, that really is in-specific. And in my limited experience with RDLs, they are something I need to be careful about as I can overdo it in multiple ways. With high reps and low weight, I really want to go fast, but I find that I literally get motion sick doing that. Also, RDL is a movement where I am most likely to want to grind on and end up getting sloppy with my shoulders sloping and back arching.

    Chances are, the details aren't too important, but you are probably right about higher rep ranges being preferable for an AMRAP.

    Also, if you haven't already come to this conclusion, you will probably want straps for these.
    Forum topics and other links I've found useful

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    • #3
      Originally posted by Serack View Post
      Also, if you haven't already come to this conclusion, you will probably want straps for these.
      Hah, yea, definitely using straps. Alright, I think I'll shoot for sets of 10 with a rest period of 2min. (might be able to fit 4 sets in?)

      The exact wording is "8min AMRAP comprised of sets RPE 7-8: Then has the rest period of 2-4 min.

      Oddly, the time drops to 6min for week 7 & 8.... Granted, the workload of the other movements have increased by that point, so I'll probably be grateful to drop down by a set.

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      • #4
        Originally posted by kenwells View Post

        Hah, yea, definitely using straps. Alright, I think I'll shoot for sets of 10 with a rest period of 2min. (might be able to fit 4 sets in?)

        The exact wording is "8min AMRAP comprised of sets RPE 7-8: Then has the rest period of 2-4 min.

        Oddly, the time drops to 6min for week 7 & 8.... Granted, the workload of the other movements have increased by that point, so I'll probably be grateful to drop down by a set.
        I suspect if I were doing this protocol, I would try to have my reps increase week to week rather than weight. I would also try to place emphasis on maintaining form in the last set. I would probably also decrease weight by ~5% after a couple sets.
        Forum topics and other links I've found useful

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