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 back The focus for today is on the pulling muscles. The lats, rhomboids, biceps, upper traps, and rear delts all fit into this category. Although these are not the "mirror muscles" that most individuals think to focus on, they are...
Lower Body The strength intensity sections will remain the same for the first 3 weeks of this training block. A benefit to performing the same exercise three weeks in a row is that it is more fresh in your mind, leading to better execution and more...
Lower Body Mondays for the next 6 weeks will emphasize the lower body. A unique format change to this day is starting with lunges before squats. One reason we included this switch is to give you a chance to stimulate each side individually before...