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: Strength Intensity 1 Progression This will be your second week for the flat bench press. We will keep aiming for 4 working sets for 5 reps. you can do the following warm up sets to find your weight: Warm-up Set - 10...
Upper Body: Tip: Strength Intensity 1 Progression The strength intensity section alternates between a barbell press and a dumbbell press. In addition to these changes each week, the position of the barbell press is progressing towards a more...
Lower Body: Tip: Utilize the first few weeks of the progression to feel out the movement - really emphasizing movement quality. As the movement quality gets dialed in over the first couple of weeks, you can push the intensity in the latter weeks....