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)
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...
Performance (Leg focused): Tip: Pause Deadlifts The pause deadlift is a great exercise to gain confidence in your setup position and pull directly off the floor. The setup position and the way the bar moves within the first inch of the movement is...