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)
Upper Body: Strength Balance Progression Each week, expect a slightly different stimulus as the bicep and upper trap exercises will change often. One overlooked benefit of this combination is that the bicep works in a lengthened position in the...
Lower Body: Station 1: 10 min Every 2:00 x 5 sets (1 warm up + 4 working) Cyclist Back Squat Warm-up Set - 10 reps - RPE 5-6 Working Set 2 - 8 reps - same weight as set 1 Working Set 3 - 8 reps - same weight as set 1 Working Set 4 - 8 reps - same...
Upper Body: Strength Intensity 2 Progression Due to delt fatigue from the shoulder raises, expect a satisfying burning sensation in this area during pressing movements. Maintain moderate weight to prioritize precise pressing mechanics. Keep the...