Upper Body:
Strength Intensity 1 Progression
Since the volume was very high in the first section of training, focus on really nice engagement of the lat and positioning of the shoulder (down and back) during these horizontal pull exercises. The progression for this section will remain simple – use the same weight each week and aim to increase reps. For each week, you aim to increase reps; do not allow the quality to suffer.
Station 1: 10 min
Max pronated Pull ups in 10 minutes.
Beat your record every week. If you plan to use resistance band, keep the same type of band for the entire cycle. the progression here is to try to achieve a higher number of reps every week
Station 2: 10 min
Supinated bent over row
8 sets
- Warm-up Set – 10 reps – RPE 5-6
- Working Set 2 – 8 reps – same weight as set 1
- Working Set 3 – 8 reps – same weight as set 1
- Working Set 4 – 8 reps – same weight as set 1
- Working Set 8 – Max unbroken reps at Set 1 weight
Emphasize stretching in the hamstrings and groin during this exercise. You only need a little load to get a great stimulus. Expect an increase in RPE as the sets progress.
Station 3: 10 min
EMOM
12 Zottman
30m/side Single Arm Farmers Carry or 30 sec/side Single Arm Farmers March
Station 4: 10 min
3 rounds
1 min Burpee to plate
30 Sec/side: Star Plank
1min intense cardio (any machine)