A1) 7 Set Progression: Strict HSPU
submax reps. Superset with false grip pullups. Goal is to increase the total reps performed. Record this number in your results
Example: 3, 3, 2, 1, 3, 3, 2
The following week you will try to get 1 or 2 more reps in some of the sets. If you get to 10 for all sets, scale up.
A2) 7 Set Progression: Strict False Grip Ring Pullups
B1) Bench Press 5RM, -5%, -10%
*Increase 5-10lbs from last week
B2) Dumbbell Row – 3 sets.
Superset with Bench press. 10-12 reps each arm with a pause at the chest. Focus on pulling with lats, not biceps.
C) Aerobic Output – 70-80% Intensity
7 minutes Assault Bike, Row, or Skierg, then
For 30 minutes:
3 Rounds:
10 Hang Power Snatch 75/55
10 Alternating Overhead Lunges 75/55
10 Burpees
then
3 Rounds:
5 Strict chin-ups
10 push ups
15 air squats
then
3 Rounds
50 DUBS
10 plate to overhead 45/35
15 kettlebell swings 70/53
Upon finishing the 30 minutes, 7 minutes Bike, Row, or Skierg.
D) Gymnasty Bro Sesh
4 Rounds:
Max ring pushups
Rest 1 minute
Single-arm rope pullups (alternate top hand each round)
Rest 1 minute
Submax ring dips with turnout immediately into max ring support with turnout
Rest 1 minute
submax Supine ring rows immediately into max ring hold (focus on lats, not biceps)
Rest 1 minute
