Upper body back
You are back to a lot of the same movements from week 1. Pay close attention to the loading notes to understand how to improve upon your effort from week 1.
The dumbbell curl continues to change this week to create a novel stimulus for the arms. Next week, you will return to the same bicep exercise as week 1
Station 1: 10 min L
10 sets: 20 sec on/10 sec off (5 sets/each)
1) 45 sec Forearm Plank
2) 45 sec Prone Y Raise Hold
2) 45 sec KB Cross body carry
Build some isometric strength in positions that will support bigger movements like squats and presses. These movements do not have to be pushed to failure to get a lot of value out of them.
Station 2: 10 min C
4 working sets
1) Supinated Bent Over Row
Reps = see notes below
rest 30 sec
2) 8-12/side Seated Alternating Dumbbell Curls
Working Sets:
- Working Set 1 – 12 reps – RPE 7
- Working Set 2 – 10 reps – RPE 7
- Working Set 3 – 8 reps – RPE 7
- Working Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 15+ reps)
Progression Note: The reps will decrease every other week this progression to allow for an increase in weight. The RPE will also increase every other week. The first week should be utilized to get familiar and comfortable with the movement, and then, each subsequent week should focus on increasing intensity.
Alternating Dumbbell Curls Loading Note:
- Aim for each set to be close to form failure within the prescribed rep range.
Station 3: 10 min C
6 working sets
4-6 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 3 and 5, 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
Min 1) 45 sec Shuttle Run
Min 2) 45 sec Row
Min 3) 45 sec Forearm Plank Knee to Elbow
There is a lot of upper body pulling contractions today, and there is still a lot of quality work to be performed at the end of the week. For this reason, this conditioning progression is meant to be simple, straightforward, and oriented toward your cardiovascular system with the same core integration. Choose a sustainable pace that allows you to move consistently for the entire 10 minutes.
