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)
I heard you! It sounds like there are a handful of members who don’t love Turkish Get Ups. They’re boring, pointless, too many are in the workout, etc. We heard a lot of different reasons. BUT, that’s the beauty of following a program; sometimes...
Happy Friday, Let's talk about protein, a macronutrient you've probably heard plenty about. Protein provides essential amino acids that help build and repair tissues in your body, particularly skeletal muscle. Since muscle is composed of these...
On Fridays we will be focusing on the following: Strength Intensity 1: Two different rep schemes will be programmed for the dips to allow for a large accumulation of reps without getting bored. Strength Intensity 2: This section will compliment the...