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 Strength Balance This six-week tricep-focused progression is designed to enhance muscle endurance and strength through a combination of isolated and compound movements. Each week alternates between structured sets of single-arm tricep...
Upper Body Conditioning Approach Intention This six-week progression of Interval Weightlifting emphasizes a high output on a cardio machine followed by an upper-body pressing movement. This section has a mix of posterior shoulder exercises to...
Upper body Strength Balance Approach/Progression This six-week progression focuses on building strong and healthy vertical pressing mechanics by incorporating various landmine press variations paired with different carrying exercises. Three sets of...