Week 1:
Day 1:
A. Crossover Sym. x 2
5 Sets:
B1. 12/12 Single Arm Strict Press (mod)
B2. 20 Banded Face Pulls w/ :01 Pause at Face
C. 1 min Max HSPU Negatives
Day 2:
A. Crossover Sym. x 2
5 Sets:
B1. 8 Deadstop Strict Press (mod-heavy)
B2. 12-15 DB Up-right Rows
C. 1:30 Max Feet Elevated Pike Push-ups
Day 3:
A. Crossover Sym. x 2
5 Sets:
B1. 6 Barbell Bench Press (heavy)
B2. 12-15 DB Lateral Raises
C. Accumulate as much time on hands (HS Wall Hold/ Feet on Box Hold) in 2 Minutes
Week 2:
Day 1:
A. Crossover Sym x 2
4 Sets:
B1. 12/12 Single Arm Strict Press (mod. Slightly heavier than last week)
B2. 20 Banded Face Pulls w/ :02 Pause at Face
C. 1:30 Max HSPU Negatives
Day 2:
A. Crossover Sym x 2
4 Sets:
B1. 7 Deadstop Strict Press (mod-heavy. Increase from last week)
B2. 12-15 weighted box dips
C. 2:00 Max Feet Elevated Pike Push-ups
Day 3:
A. Crossover Sym x 2
4 Sets:
B1. 5 Barbell Bench Press (heavy. Slight increase from last week)
B2. 12-15 DB Skull Crushers
C. Accumulate as much time on hands (HS Wall Hold/Box Hold) in 2:30
Week 3:
Day 1:
A. Crossover Sym x 2
3 Sets:
B1.10/10 Single Arm Strict Press (heavy)
B2. 15. Banded Face Pulls w/ :03 Pause at face
C. 2:00 Max HSPU Negatives
Day 2:
A. Crossover Sym x 2
3 Sets:
B1. 5 Deadstop Strict Press (heavy. Heavier than last week)
B2. 12-15 Weighted box dips
C. 2:30 Max Feet Elevated Pike Push-ups
Day 3:
A. Crossover Sym x 2
3 Sets:
B1. 5 Barbell Bench Press (heavier than last week)
B2. 10-15 DB Skull Crushers
C. Accumulate as much time on hands (HS Wall Hold or Box Hold) in 3:00
Week 4: DELOAD
Day 1:
A. Crossover Sym x 2
3 Sets:
B1. :25 Dual KB Front Rack Hold (mod)
B2. :25 Dual KB Overhead Hold (mod)
B3. :25 Banded Face Pulls
C. 1:00 Max HSPU Negatives
Day 2:
A. Crossover Sym x 2
3 Sets:
B1. 8 Barbell Strict Press (Light-mod)
B2. 10 Box Dips w/ :02 down and :02 up
B3. 20 Band Pull Aparts
C. 1:00 Max Feet Elevated Pike Push-ups
Day 3:
A. Crossover Sym x 2
3 Sets:
B1. 10 Barbell Bench Press (light-mod)
B2. 20 Banded Tricep Extensions
C. 1:00 HS Hold on Wall or Box Hold — Must be unbroken
Week 5: TEST WEEK
Day1:
A. Crossover Sym x 2
3 Sets:
B1. :20 HS Hold or Box Hold
B2. :20 Alternating SA Strict Press (light)
C. Re-test HSPU from week 1
