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
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...
FULL BODY: Tip: INCLINE BENCH PRESS & PIKE HANDSTAND PUSH-UPS The strength intensity section today is a noncomplimentary superset. This means that the exercises do not complement one another - another way of saying this is that the exercises...