Workout overview
| 1A. Pull-ups |
| 1B. Pike push-up negatives |
| 2A. Rows |
| 2B. Dips |
| 3. Pistol squat/partial range |
| 4. Wall sit |
Equipment needed: pull-up bar, dip bars
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The difficulty and volume are reduced this week to help alleviate fatigue and maximize performance on the progress tests. You should use the same load/progression as week five and stop each set further from failure.
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Squat ext rotation | 5 ea |
| E. Wrist push-ups | 10 ea side |
1. Perform this superset for 2 sets with 3 min rest
| Exercise | Reps |
|---|---|
| 1A. Pull-ups | 6 reps |
| 1B. Pike push-up negatives | 3 reps |
| Exercise | 1A. Pull-ups | 1B. Pike push-up negatives |
|---|---|---|
| Reps | 6 reps | 3 reps |
2. Perform this superset for 2 sets with 3 min rest
| Exercise | Reps |
|---|---|
| 2A. Rows | 12 reps |
| 2B. Dips | 10 reps |
| Exercise | 2A. Rows | 2B. Dips |
|---|---|---|
| Reps | 12 reps | 10 reps |
3. Pistol squat/partial range
Perform 1 set of 6 reps (each side)
4. Wall sit
Perform 1 set of 60 secs
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Forward fold stretch | 60 secs |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Forward fold stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
