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 Intensity 1 Progression Since the volume was very high in the first section of training, focus on really nice engagement of the lat and positioning of the shoulder (down and back) during these horizontal pull exercises. The...
Lower Body: The progression for this cycle will come primarily through increasing weight or increasing sets. Station 1: 10 min Every 2:00 x 5 sets (1 warm up + 4 working) Cyclist Front Squat Warm-up Set - 10 reps - RPE 5-6 Working Set 2 - 5 reps -...
Lower 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...