Upper Body:
Tip: Strength Balance Progression
For this training section, the skull crusher will be progressed in a few different ways. The exercise selection will change in a three-week cycle to create some variety in the muscles of the triceps being worked. In week 4-6 of this progression, you will either match the weights from week 1-3 but increase the reps you are completing or slightly increase the weight.
The curl will follow a similar format with alternating movements for weeks 1-3, then aiming to match the weight and increase reps in weeks 4-6. The different variations of the barbell curl will elicit a unique stimulus for the biceps each week.
Station 1: 10 min
7-8 sets
5 Supinated Strict Pullup (use weight)
Station 2: 10 min
7-8 Sets
12 Strict Bar Dip with weight
Station 3: 10 min
4 working sets
1) 8-10 Dumbbell Skull Crusher
rest 15 sec
2) AMRAP (1 Max Unbroken Set) Alternating Dumbbell Curl
Station 4: 10 min
4 sets
every 2:30
40 sec Contralateral Arm Single Leg Plank (20se/lside)
30 sec Hollow rock
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)