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: Over six weeks, this progression focuses on two primary exercises: Landmine Meadow Row/DB Bent Over Elbowing Row or Hip Thrust/Glute Bridge. The movements will alternate weekly to provide a novel stimulus and keep the training engaging....
Pull day: upper body focus Strength Balance Approach/Progression This progression spans six weeks, strategically alternating pull-ups and bicep curls or pull-ups and incline DB rows. By dedicating specific weeks to each exercise, the regimen...