Station 1: 10 min
4 SETS
Incline Bench Press
12/10/8/6 reps
4 SETS
10 Dumbbell Lateral Raise
10 Back Support Dumbbell Arnold Press
3 SETS
10 Narrow Grip Dumbbell Bench Press
directly into
12-15 Push Ups
directly into
15-20 Banded Tricep Push Down
EMOM
1 min max cardio
12 Incline Bench Trap 3 Raise
40 sec Plank Dumbbell Pull Through
Full Body: Tip: MIXED GRIP PULL-UPS The pull-up is one of the greatest lat exercises but is often performed with low quality, leading to more emphasis on the biceps and upper traps. To prioritize engagement of the lats, focus on pulling the...
These are common questions from athletes and clients. The typical, albeit frustrating, coach answer is, “It depends!” Today, I’ll break down exactly what it can depend on. Learn from these examples, track your sets closely, and soon you’ll feel...
Performance (Leg focused): Tip: CLEAN PROGRESSION Clean Progression The clean progression for this training cycle is all about challenging the jerk. The jerk can be challenged in many different ways. Adding front squats to the complex is a common...