Week 11 Training 2 - Upper Body

Table of Contents

Week 11 Training 2 - Upper Body

EXERCISE SETS x REPS REST
A. Push Press with Barbell or Dumbbell 3 x 3-5 or 5-8 3 min
B. Bodyweight Pull-Up, Eccentric Pull-Up or Bedsheet Seated Pull-Up 3 x AMRAP 2 min
C. Push-Up Drop Set* 2 x 8-12 2 min
D. One-Arm Chest-Supported Dumbbell Row 3 x 12-15 ea 90 sec
E1. YTWL 2 x 12-15 ea 30 sec
E2. Pallof Press ABC’s 2 x 1 ea 1 min

* For each set: perform 8-12 reps at a challenging difficulty, then immediately regress and perform another 8-12 reps. Place the hands on a higher platform for make the exercise easier.

Push-Up Drop Set

YTWL

 

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