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)
On Thursdays Strength Intensity 1 Approach/Progression This six-week progression alternates between performing Sumo Deadlifts and Deficit Sumo Deadlifts, emphasizing strength and hypertrophy through high levels of muscular tension and large ranges...
Pull day: Training the non-mirror muscles The pull day is a big focus on muscles that can not be seen in the mirror. It is easy to see how your quads, abs, or pecs are progressing, but harder to identify when your lats, traps, or hamstrings are...
On Thursdays Lower body-focused: Conditioning : Pacing: For set-rep and AMRAP formats, find a sustainable pace that allows you to maintain quality form throughout the workout. Avoid starting too fast to prevent early fatigue. Prioritize proper...