RECLAIM| Phase 2| Week 4 Day 5| Athletic Upperbody| deload

Week 4: DELOAD WEEK! Going back to week 1 reps scheme but reduced sets and load! Sets are cut in half (expect pullups) and less RPE intensity. We’re getting ready to move into the next power phase! Note: if you’re still feeling like you can push it, you can repeat last week’s intensity, with less sets! Increasing volume on pull-ups. This is our “longest” set. I know 7 feels like a lot but it is the most efficient way to make sure you’re getting quality reps, and volume! Vs struggling to do the same volume but need assistance for most the reps. Today is about explosive upper body power. You’ll open with banded plyo push-ups and palof medball twists to prime your nervous system, get the ribcage moving for better pressure management and then move into landmine rotational work and weighted eccentric chin-up lower downs. (Regular is fine too) This session builds the kind of athletic pressing and pulling strength that carries over to everything else. Bring energy and move with speed on your power work. Dont rush! We are pulling off my pull-up guide and doing more sets less reps so that each set can be intentional and effective! I’ll be doing the same volume. You would typically do just broken up.