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 Lower body-focused day will surely torch the legs. Station 1: 10 min lift Sumo Deadlift (10 min) 3 working sets: For advanced clients follow the below format 3 Warm up Sets Warm-up Set 1 - 8 reps - Easy - RPE6 Warm-up Set 2 - 6 reps -...
Pull day: upper body focus On Wednesdays for the next six weeks, we will follow the format below. Station 1: 10 min lift Strength Intensity 4-5 Working Sets Dumbbell Bent Over Row Working Set 1 - 15 reps - RPE 7 Working Set 2 - 12 reps - Increase...
On Mondays for the next six weeks, we will follow the format below. Strength Intensity: Close Grip Bench Press or 1:1/4 Bench Press Strength Balance: Delts, Vertical Press, Carry Conditioning: Interval Weightlifting focusing on upper body pressing...