7-8 sets
5 Supinated Strict Pullup (use weight)
7-8 Sets
12 Strict Bar Dip with weight
4 working sets
8-10 BB Rolling Skull crusher
rest 15 sec
Max (1 unbroken set) Barbell Drag Curl
4 sets
every 2:30
40 sec tall Plank
30 sec Bent Hollow Hold
Max Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants) (Provide sled pull with rope for less advance level)
Upper body push We are back to 8 sets of 3 reps in the Bench Press for the Strength Intensity section. Follow the loading notes for specific weight adjustments. The value of repeating the same rep scheme is that you learned how to approach it the...
Upper body push In the Strength Intensity section, the bench press has switched to a 1:1/4 bench press with a different rep scheme. Last week included 8 sets of 3 reps. This format generally feels easy for the first several sets and difficult for...
Upper body push On Sundays for the next 6 weeks, you will perform an upper body push day. This day emphasizes the chest, shoulders, and triceps. Aim to put high intensity into the Strength Intensity section, with the goal of lifting the most weight...