FULL Body Push
Today is a full-body push day. That means you will perform upper-body pushing movements and lower-body squatting movements. Today includes a mix of bench pressing, split squats, dips, and goblet squats. Aim to push the weight and intensity in the strength intensity sections and then focus on quality mechanics and adherence to the tempo in the strength balance section.
The conditioning section. In this first week, try to go slower than you think you need to, and then gauge how you can improve upon that pace in the coming weeks
Station 1 L
4 WORKING SETS
Dumbbell Bench Press
10I8I6 reps then drop back to weight of set 1 and AMRAP
Progression Note: The bench variation will change weekly in weeks 1-3 and then repeat in weeks 4-6. The reps will decrease in the latter weeks of the progression.
STATION 2 C
3 WORKING SETS
Front Rack Drop Lunge
- Working Set 1 – 9 reps/side – RPE 7
- Working Set 2 – 9 reps/side – same weight
- Working Set 3 – MAX unbroken reps/side – same weight
Progression Note: The drop lunge will be used for all 6 weeks of this progression. For the first 3 weeks, you will perform the drop lunge from the front rack position. Each week, the reps will decrease, allowing for an increase in weight. In weeks 4-6, you will switch to the back rack position.
STATION 3 L
EMOM (5 rounds)
4-6 reps Strict bar dip (or regression with bench dip)
6-8 reps goblet cyclic squat
STATION 4 L
3 rounds
1) 20-30 sec/side Bent Knee Copenhagen Plank
2) 20 Suitcase Curtsy Drop Lunge (10/side)