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
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...