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)
Lower Body: Tip: Strength Intensity 2 Progression In this training section, you have explored three variations of single-leg work. We are now going back to week 1 to improve upon that stimulus. To improve upon this stimulus, increase the weight...
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...