Part A and B repeat in similar capacity each week. Track these metrics
A. Push Press OR Push Jerks OR Split Jerks
Week 3 = 3 sets of 3 reps (one rep less than last week; add weight)
(choose movement, stay consistent week to week)
The majority of people should choose PUSH PRESS
(more muscle stimulation with less technical proficiency needed)
B. Alternate Movements x 3 sets each:
For each exercise, complete:
1 x 6-12 (heavy, exceed last weeks’ performance)
3 x 6-12 @ 5-10% decrease EACH set
Pause Incline DB Bench Press (all sets @ 21X1 tempo)
Rest 2-3 min
Strict Pull-ups (Rings or Bar; stay consistent week to week) (all sets @ 21X0 tempo)
Rest 2-3 min Rest 2-3 min
Scale Pull-ups as needed to meet rep range via below options
Rack Pull-ups
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
C. One-Arm DB Rows (knee on bench; STOP on ground)
Reps 15-12-9 (increasing, per arm)
Rest BETWEEN arms as needed to optimize performance
D. As Many Reps as Possible in 90 seconds (Rest 2 min) x 3 sets:
Start Dips/Push-ups with a 10-12 Rep load selection and expect reps to fall each round
(weighted) Dips OR (weighted) Push-ups x 6-12 Reps
Max Reps Devils Press in remaining time
E. EMOM x 5 min:
Standing Barbell Curls x Reps 10-9-8-7-6
Use approx 12-rep weight (so 2 reps shy of failure on the 10-rep set)
Keep the same weight for all sets, and decrease one rep each minute
To reply you need to sign in.