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)
Lower Body Strength Intensity 2 Approach/Progression This six-week progression alternates between dumbbell Romanian deadlifts (RDLs) and traditional Romanian deadlifts. Each week, the volume decreases while the weight increases, allowing for...
Lower body Hand Supported Suitcase Rear Foot Elevated Split Squat: Approach/Progression This six-week progression focuses on the hand-supported suitcase rear foot elevated split squat, gradually increasing intensity and complexity to build lower...
On Fridays Upper body-focused Station 1: 10 min lift 3 sets 1) 6/side Alternating Dumbbell Bench Press rest 10 sec 2) 10 Curl to Press rest 10 sec 3) 12-15 Dumbbell Upright Row Aim for RPE 7 on the first working set. Keep the weight the same for...