Upper body
Strength Balance Approach/Progression
This six-week progression focuses on building strong and healthy vertical pressing mechanics by incorporating various landmine press variations paired with different carrying exercises. Three sets of landmine presses are performed each week, progressing from half kneeling to tall kneeling and finally to the Z press. The pressing exercises are paired with carries that target different aspects of shoulder stability and strength, such as the dual KB rack carry, overhead carry, and cross-body carry. This combination ensures a balanced development of pressing strength and shoulder stability.
The approach emphasizes gradual progression in load, aiming for an RPE of 7 on the first working set of each exercise and increasing the weight by 2-5% for subsequent sets. By varying the type of press and carry each week, the program prevents monotony and addresses multiple facets of shoulder health and strength, leading to more robust and resilient pressing mechanics. Including static and dynamic stability work through different carries complements the pressing exercises, promoting overall shoulder health and reducing the risk of injury.
Station 1: 10 min
4 sets
1-1-4 Bench Press
- Warm-up Set 1 – 5 reps – Easy
- Working Set 1 – 4 reps – RPE 7
Working Set 2 – 4 reps – same weight
Working Set 3 – 4 reps – same weight
Working Set 4 – MAX unbroken reps – same weight (aim for 5-8 reps)
my weight: 70kg bb, last set 4 reps
Station 2: 10 min
2 Sets
1) 12/side Tall Kneeling Landmine Press
2) 10-12 Bent Over DB Reverse Fly
3) 30m Kettlebell Front Rack Carry or 30 sec march in place
Aim for RPE 7 on the first working set. Keep the weight the same for the remainder of the sets.
my weight:
20kg
16
24kg
Station 3: 10 min
2 rounds
15 sec Row @ High Effort
12 Dual Kettlebell Push Press
15 sec Row @ High Effort
12 Alternating KB Snatch from Floor
My score:
total calories 40
DB 24kg
Do not rush in this station, Stamina is not the priority here. we are targeting explosiveness: highest number of calories you can reach within 15 seconds. Therefore rest prior and after the Cardio. Pick a challenging KB or DB weight
We will use only the rowerg in this station to manage progression. Non frequent members can try other cardio machines
Station 4: 10 min lift
1 Set for time
MAX unbroken set Inverted Skull Crushers in 5 min
Then EMOM
45 sec tall plank
8-12 Single Arm Banded Tricep Kick Back
my score
50 reps