Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Week 3️⃣: Quality Over Quantity You’ve built your foundation over the past two weeks. Now we’re sharpening your explosiveness while expanding your overall capacity. What’s Changing This Week We’re introducing a strategic split in how you’ll train: 👉🏽 Reduced loads and reps on main lifts to prioritize pure explosive power 👉🏽 Increased volume and progression on accessories to build athletic capacity and address weak points Main Lifts: Power Development 👊🏼 Lower weight, lower reps Drop the load by 5-7% and reduce reps slightly 🙏🏼 Maximum intent on every rep Move the bar as explosively as possible while maintaining control. Reset and pause before each rep. ⏰ Full recovery between sets: 2-3 minutes This is non-negotiable. Power training taxes your nervous system differently than strength work. Cutting rest short will compromise your explosiveness and defeat the purpose of this phase. Your CNS needs to fully reset to fire at maximum capacity each set. Accessory Work: Volume & Progression 👉🏽 More sets, more reps, or harder variations This is where we build muscle, address imbalances, and increase your work tolerance ⏰ Shorter rest periods: 60-75 seconds Keep intensity high between accessory sets 🔥 Expect the burn Your main lifts will feel “lighter,” but your accessories will challenge you in a different way 🙌🏽 The Bottom Line This week separates power from strength-endurance: • Main lifts teach your body to be explosive • Accessories teach it to be strong and agile Both matter. Both are programmed intentionally. Stay patient with the rest periods. Stay aggressive with the bar speed. Let’s work. 💥​​​​​​​​​​​​​​​​ ----- This workout is all about powerful rotation, the key to athleticism. You’ll start with 3x30 second all-out sprints to keep your heart rate elevated before diving into upper body work. Rotation unlocks the rib cage and pelvis, letting them move more congruently with one another, which will help your body feel a lot better overall. The session combines eccentric landmine push press for strength, explosive chin-ups, and supersets focused on biceps, back, and rotational core power. Your finisher targets shoulder stability, upper body and tricep strength, and deep core, utilizing the transverse abdominis and multifidus for stabilizing your body. 👏🏼👏🏼For the sprinting: These are recommended speeds. Please sprint at your own comfort level as long as you’re hitting 80-90% maximal effort. The sprints are 30 seconds long, with full recovery until your heart rate comes back down ( you may need more than 1 minute recovery) make sure you rest completely so you can give everything you have each set. 👉🏽 If you don’t want to sprint, I encourage doing some form of “all out” on any cardio machine. Stairs, rowing, ski row, bike etc. all out effort for 40 seconds has many health benefits for you!