Upper Body:
Tip: Final week approach
The final week is a great time to test what you have left in the tank. Ideally, you have set yourself up well to express as much strength as possible in these last couple of weeks of training. A common mistake we see within our team is individuals going too hard in the early weeks and not allowing enough room to progress in the final weeks of the training cycle.
Approaching the first week or two of each training cycle a bit easier and allows you to recover from the challenging stimulus of the last couple weeks of the previous training cycle and maximize your potential within the last couple weeks of the current training cycle. Keep this approach in mind as you complete your last week of this cycle and start your next training cycle.
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
8 Rolling Skullcrusher
AMRAP BB reverse curl
Station 4: 10 min
4 sets
every 2:30
40 sec banded tall plank
30 sec Crush grip 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)
