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
Upper Body Push and Pull: Tip: Late Cycle Approach As you approach the last couple weeks of the training cycle, you should be very familiar with the formats and exercises being performed. Utilize this to your advantage to maximize the stimulus you...
Upper Body: Tip: Ab Station Aim to push the intensity of the stimulus on the abs each week. Although the abdominal pump can be uncomfortable, focus on pushing this discomfort just a little more each week to learn more about where your limits are....
Lower Body: Tip: Strength Intensity Progression For those of you who have been deadlifting or squatting heavily for a long time, you may have already experienced this: leaving a rep or two in the tank each week for years on end leads to incredible...