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: SPIDER CURLS FOR ELBOW HEALTH One long-standing knowledge point in strength and conditioning research is the following: “Joints are generally healthier when they move through full range of motion more frequently.” The...
Upper Body: Tip: Strength Intensity Progression Ring rows and pull-ups are two of the greatest exercises for forcing a high level of muscular tension in the areas being trained. The back muscles working during these exercises are quite literally...
Lower Body: Tip: Every week we will see a strength intensity section that explores several different squat and lunge exercises but assures each week that the time under tension on the quads is high. Each week of this progression, focus on getting...