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)
Full Body: Tip: WEIGHT INCREASE To progress the barbell row during this training cycle, you will see a rep reduction every two weeks. This rep reduction will allow you to put more weight on the bar. Ensure the intensity or RPE each week stays...
Performance (Leg focused): Tip: PROGRESSION NOTE - SQUATS We are adding a set this week to your Back Squats. Adding volume in this way is a means of progressing. You don't have to increase your weight. Attempt to hit the same weights as last week,...
Full Body: Tip: NAVIGATING STRAIGHT SETS Straight sets mean you will be using the same weight for all sets. As each set progresses, the RPE will increase because you are accumulating more fatigue with each set. Aim to start the first set with a...