RECLAIM Phase 2| Week 4 Day 2| Upper Body Strength| Deload

Week 4: DELOAD WEEK! Going back to week 1 reps scheme but reduced sets and load! Sets are cut in half 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! Workout Overview This is an upper body strength session focused on building pressing power through your shoulders and chest with two heavy compound lifts, the overhead press and floor press. The workout opens with thoracic mobility and eccentric movement prep to get your shoulders and upper back ready for heavy loading. From there you build into your two main strength lifts before shifting into a triset that adds hypertrophy volume for your biceps, delts, and back. The core AMRAP finisher challenges anti-rotation, shoulder stability, and lat control all in one nonstop circuit, and you close out with scapular and spinal mobility work to bring everything back down. If you’d prefer to swap out the floor press for a Pendlay row, single arm row or bird dog row, feel free to make that substitution to add more pulling volume to balance out the pressing work.