On Mondays for the next six weeks, we will follow the format below.
- Strength Intensity: Close Grip Bench Press or 1:1/4 Bench Press
- Strength Balance: Delts, Vertical Press, Carry
- Conditioning: Interval Weightlifting focusing on upper body pressing
This upper-body push-focused day emphasizes a delicate balance of consistency and variety. This balance yields engaging workouts with measurable progress in six week
Station 1: 10 min condition
Strength Intensity – Horizontal Push
4 Working Sets
Close Grip Bench Press
- Working Set 1 – 15 reps – RPE 7
- Working Set 2 – 12 reps – Increase weight
- Working Set 3 – 10 reps – Increase weight
- Working Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 10-15 reps)
Station 2: 10 min condition
2 sets
1) 10-12 Half Kneeling Landmine Press
reps = see notes below
directly into
2) 10-12 Dumbbell Lateral Raise
directly into
3) 30m Kettlebell Front Rack Carry
Station 3: 10 min condition
2 rounds
• 18/15 cal row @ 85% effort
• 10-15 Inverted Skull Crushers
• 18/15 cal Bike @ 85% effort
• 10-15 Strict Bar Dipl1–l2
Station 4: 10 min lift
4 sets
1) 8-12 per side S/A DB Tricep Kickback
2) 12 Dual Kettlebell Clean and Push Press 53/35Ibl1–l2
3) 30 sec Half Push Up Plank (from W-up)