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: Station 1: 10 min Conventional Deadlift 8 sets Warm-up Set - 10 reps - RPE 5-6 Set 1-7 - 3 reps - same weight for all sets Working Set 8 - Max unbroken reps at Set 1 weight Effort Note: This rep scheme is utilized to work on technique...
Upper Body: Final week approach The final week is a great time to test what you have left in the tank. Ideally, you have set yourself up well to express as much strength as possible in these last couple of weeks of training. A common mistake we see...
Upper Body: Late Cycle Approach As you approach the last couple weeks of the training cycle, you should be familiar with the formats and exercises. Utilize this to your advantage to maximize the stimulus you can get. The greater the stimulus, the...