Upper Body
Conditioning Approach Intention
This six-week progression of Interval Weightlifting emphasizes a high output on a cardio machine followed by an upper-body pressing movement. This section has a mix of posterior shoulder exercises to complement all the pressing.
Depending on how you feel at this point in the training session, you may adjust your intensity. If you are feeling great today, push the pace on the cardio implement each round aiming for a high output that you can sustain for most rounds. If you are unsure how you feel, start light and then try to progress each set’s output on the cardio machine.
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: 60kg bb, last set 5 reps
Station 2: 10 min
2 Sets
1) Landmine Z 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: 20left/10kg right___17left/15right___24left/12right
Station 3: 10 min
For time
Try with this: 12-10-8
• 16-12-8 (females 14-10-6) cal Row
• 12-10-8 Dual Dumbbell Push Press 70/50lbl1–l2
• 16-12-8 (females 14-10-6) cal Bike
• 16-12-8 Alternating Dumbbell Power Snatch 70/50lbl1–l
My score:
total calories 38
DB 22.5kg
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 bike 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 Dip Support Tuck L Sit
8-12 Single Arm Banded Tricep Kick Back
my score
50 reps
db 10kg
17kg
