4 working sets
10 reps per side Half Kneeling Single Arm Dumbbell Press Right then Left
5 working sets – EMOM
8-10 Body Row
10-12 Barbell Upright Row
EMOM
12 Diamond push up
12Supinated Dumbbell Front Raise
EMOM-AMRAP 45 sec
45 sec AMRAP – Anchored Sit Up
rest 15 sec
45 sec AMRAP – L Crunch
rest 15 sec
REPEAT
On Thursdays Strength Intensity 1 Approach/Progression This six-week progression alternates between performing Sumo Deadlifts and Deficit Sumo Deadlifts, emphasizing strength and hypertrophy through high levels of muscular tension and large ranges...
Pull day: Training the non-mirror muscles The pull day is a big focus on muscles that can not be seen in the mirror. It is easy to see how your quads, abs, or pecs are progressing, but harder to identify when your lats, traps, or hamstrings are...
On Thursdays Lower body-focused: Conditioning : Pacing: For set-rep and AMRAP formats, find a sustainable pace that allows you to maintain quality form throughout the workout. Avoid starting too fast to prevent early fatigue. Prioritize proper...