The Barbell Redemption - Strength Week 1

Week 1

Post-class Add-on

3 x Hard Super Sets
a. DB Bench Press
b. Flutter Kicks

*Today's Hard Sets" should be 3-4Reps Shy of Failure

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Class Replacement

Section 1

Bench Press (1-inch Wider Grip than Usual)
1 Set of 8 (40%)
1 Set of 4 (55%)
1 Set of 4 (65%)
4 Sets of 8 (65%)

Section 2

3 x Hard Super Sets
a. Strict Handstand Push-ups or Pike Push-ups
b. Weighted* Strict Pull-ups or Strict Pull-ups
c. Left-arm KB/DB Side Bends
d. Right-arm KB/DB Side Bends

*Minimum of 8 reps on your first set.
**Today's "Hard Sets" should be 3-4 Reps Shy of Failure

Section 3

3 x Hard Super Sets
a. Weighted* Strict Ring Dips or Strict Ring Dips
b. Ring Rows
c. Box-/Ring-Supported Weighted Knee Raises


*Minimum of 8 reps on your first set. Scale as necessary.
**Today's "Hard Sets" should be 3-4 Reps Shy of Failure