Upper body pull
Onto another back day! You will see this week that there is a lot of movement variety from week 1. Although the exercises are changing, there is a lot of overlap between the movements selected this week and those from last week. You will have to create a new baseline for the weights you are using today, but your execution from last week should give you some indication of how to execute this week.
Station 1: 10 min L
3 sets
1) 40-60 sec Plank Kettlebell Pull Through (Regression forearm plank pull through) rest 10 sec
2) 10-20 Dual Dumbbell Pullover
Loading Note: Choose a weight that challenges you for the 40-60 sec plank.
For the pullover, aim to select a weight that allows you to hit form failure between 12-20 reps.
Station 2: 10 min C
3 working sets
1) Tripod Dumbbell Row
Reps = see notes below
2) 8-12 Dual Dumbbell Bicep Curl
Working Set 1 – 12 reps/side – RPE 7
Working Set 2 – 10 reps/side – RPE 7
Working Set 3 – 8 reps/side – RPE 7
Curl Loading Note: aim fora number of reps till failure
Station 3: 10 min C
6 working sets
4-6 Supinated Strict Pullup
Loading Note: Perform 1 warm-up set of a few reps to determine any assistance needed. Aim for the first set to be about RPE 6-7. This will lead to the last set being about RPE 9-10.
Progression Note: In weeks 2 and 4, the rest will increase, and the sets will decrease, allowing for more total reps per set. The first week starts with more sets and fewer reps and progresses towards fewer sets with more reps.
Station 4: 10 min C
Every 60 sec x 10 sets
Min 1) 45 sec Mountain Climbers
Min 2) 45 sec Row
Min 3) 20 sec/side Side Plank
- Loading Note: Choose a sustainable pace that allows you to move consistently for 15 minutes.
