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)
Pull day: upper body focus Strength intenisty 1 Approach/Progression Over the next six weeks, the progression focuses on building strength and muscle mass in the back through variations of dumbbell rows. To maximize results, ensure consistent...
Upper Body Strength Balance This six-week progression focuses on building strong and healthy vertical pressing mechanics by incorporating various landmine press variations paired with different delt and carrying exercises. Three sets of landmine...
Upper body Strength Intensity 1 Approach/Progression This six-week bench press progression alternates between a close grip bench press and a 1:1/4 barbell bench press to build upper body strength, particularly in the triceps, shoulders, and chest....