Session S3 W3

Warm Up

Dynamic Stretching

Burgener Barbell Warm up

3 sets of 10 Waiter KB squats, with a minimum load of 8kg. Please go to full depth and make sure to have an externally rotated shoulder; form over load.

3 sets of 3 reps of Wall Walks


  • Perform 5 working sets Overhead Squats with reps of 5-5-3-3-1-1 (after you warm up). These should be two sets of the heaviest 5, 3 or 1 overhead squats you can perform while maintaining good form each repetition. Take as long of rest as you need between sets, but it isn't recommended to rest for longer than 3 minutes or shorter than 2 minutes between sets.
  • Perform sets of 10, 8, 6, 4, 2 reps of conventional Bench Presses (with warm up).
  • 3 sets of 25 repetitions of GHD Sit-ups (If you cannot perform GHD situps, then please scale this by performing GHD Parallel Situps, Abmat situps or standard situps).
  • 3 sets of 8 Tempo Inverted Rows from barbell. These should be done at a @20x2 tempo, meaning 2 seconds on the downward motion, no rest at the bottom, explode to the bar, then a 2 second hold at the top of the movement.