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 Tricep push up
12 Dumbbell Front Raise
EMOM-AMRAP 45 sec
EMOM
45-sec-Tuck up
rest 15 sec
45-sec-Heel Tap
rest 15 sec
REPEAT
Dip progression: As the weeks go on, focus on improving quality instead of changing loading assistance. Improving quality in the dip means working through more range of motion, keeping better positions of the shoulder blades, and sticking...
Lower Body: Strength Intensity 2 The movement variation will change slightly each week to gradually make this pattern more challenging. In addition to the movement variety, the last three weeks will include a change in the format of this section to...
Upper Body: Strength Intensity 1 Progression The pull-up is a very challenging exercise to see progression in for a few reasons: A single rep improvement can be comparable to a significant increase in bench press weight, like adding 20 pounds....