Upper body Day


General Warm Up

10 Min @ >2:30/500 m split pace


3×5 PVC Pipe Pass Through, slow and controlled


2x (30sec Work/30sec “Rest”) Push Press @ 2 x 5-10lbs Dumbbells. “Rest” is in Overhead position.

Two sets, Rest 60sec between each set


Strict Press 1 RM

Work up to heavy Strict Press as you see fit.  It should look something like this:

10 @ 45

8 @ 65

6 @ 75

4 @ 85

2 @ 95

Singles until you can no longer lift.  If you need to make smaller jumps, please do so.


10-1 Ladder

10 Push Press @ 65-95 lbs

10 Ball Slam @ 10-20 lb ball

9 Push Press

9 Ball Slam… All the way down to 1 rep of each

*the weights prescribed is based on physical fitness.  Lighter weight is for beginner and heavier weight is for more advanced.  Make the decision by evaluating your fitness level.


10-1 Ladder

10 Plank Pull (set barbell in squat rack.  Higher the bar is set, the easier the reps, lower bar=harder reps)

10 Bent Over Row @ 65-95 lbs

9 Plank Pull

9 Bent Over Row… all the way down to 1 rep of each

*Again, make the decision on weight and bar height to match your fitness level.


10 Bicep Curl

12 Tricep Extension on cable machine (if you do not have cable machine, use bands and PVC Pipe)