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 Push and Pull: Tip: Late Cycle Approach As you approach the last couple weeks of the training cycle, you should be very familiar with the formats and exercises being performed. Utilize this to your advantage to maximize the stimulus you...
Upper Body: Tip: Ab Station Aim to push the intensity of the stimulus on the abs each week. Although the abdominal pump can be uncomfortable, focus on pushing this discomfort just a little more each week to learn more about where your limits are....
Lower Body: Tip: Strength Intensity Progression For those of you who have been deadlifting or squatting heavily for a long time, you may have already experienced this: leaving a rep or two in the tank each week for years on end leads to incredible...