Session P3 W1

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 sets of 10-8-6-4-2 reps of Bench Presses. This should be a moderate to light heavy workout. Follow each set by performing 6-8 reps of Inverted Rows.


Perform 3 sets of 10 reps of Push Presses (going no higher than 95#) followed immediately by 5-7 reps of Pull-ups. Rest 2 minutes between sets.


As fast as possible, perform 21, then 15, then 9 repetitions of the following movements:

You will perform 21 reps if the shoulder to overheads, then 21 chest to bar pull-ups, then 15 shoulder to overheads and 15 chest to bar pull-ups, 9 shoulder to overheads and 9 chest to bar pull-ups.


If you cannot perform the movements due to fatigue, take a long break between segments of the workout. Or you may reduce the rep-scheme to 15-11-9, or reduce the load of the bar or scale the pull-ups to regular pull-ups or assisted pull-ups. The key of this workout is to use your hips as you become more and more fatigued.