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: 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....
Lower Body: Tip: We will keep 4 working sets of Back Squat with 10/8/6/4 reps. make sure you remember the weight used last week and try to add either slight more weight (2Kg per side) or increase the number of reps or even improve your form. There...
Upper Body Push: Tip: Early Cycle Approach Approaching the first and second weeks of a new training cycle differs from how you will approach weeks five and six. Although we want you to push the effort every week, starting a new training cycle with...