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 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...
Lower Body On Sundays for the next six weeks, we will follow the format below. Strength Intensity 1: Rear Foot Elevated Split Squat Progression Strength Intensity 2: Dumbbell Romanian Deadlift or Barbell Romanian Deadlift Strength Balance: Back...
Dip progression: As the weeks go on, focus on improving quality instead of changing loading assistance. Improving quality in the dip means working through more range of motion, keeping better positions of the shoulder blades, and sticking...