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)
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...
Lower Body: Strength Intensity 2 The movement variation will change slightly each week to gradually make this pattern more challenging. In addition to the movement variety, the last three weeks will include a change in the format of this section to...
Upper Body: Strength Intensity 1 Progression The pull-up is a very challenging exercise to see progression in for a few reasons: A single rep improvement can be comparable to a significant increase in bench press weight, like adding 20 pounds....