Part A and B repeat in similar capacity each week. Track these metrics
A. Push Press OR Push Jerks OR Split Jerks
Week 1 = 3 sets of 5 reps
(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:
Both movements in 6-12 Rep Range
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. Alternate Movement Sequences x 2 Rounds:
Choose dips or push-ups as needed to create a challenge in the 6-10 rep range
Dips OR Narrow-Grip Push-ups x 6-10 Reps
Immediately into 50 Strokes on AirDyne at hard effort
Rest 3 min
Standing Barbell Curls x 6-10 Reps
Immediately into AMRAP 1 min for Calories on Rower
Rest 3 min
D. Superset Movements x 2 sets each:
Barbell Hang Muscle Snatch x 8-10 Reps
Face-Down Rear Delt Sweeps x 15-20 Reps (light weight)
Rest 2 min
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