Strength: Push – bench, landmine shoulder press, upright row, flies, tris
Horizontal Loading
LLT
Barbell Bench Press With Bands
reps
12
intensity
8
Tempo
controlled
Rest
1min
reps
12
intensity
8
Tempo
controlled
Rest
1min
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | 8 RPE | Controlled | 1min (h:m:s) |
| 2 | 10 | 8 RPE | Controlled | 1min (h:m:s) |
| 3 | 8 | 8 RPE | Controlled | 1min (h:m:s) |
| 4 | no band - to failure | 8 RPE | Controlled | 1min (h:m:s) |
LLT
Landmine Shoulder Press (includes additional demos in attached video))
reps
12
intensity
7
Tempo
controlled
Rest
none
reps
12
intensity
7
Tempo
controlled
Rest
none
The first move is the standing landmine press. I love the additional moves as well and program them together.
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | 7 RPE | Controlled | none (h:m:s) |
| 2 | 12 | 7 RPE | Controlled | none (h:m:s) |
| 3 | 12 | 7 RPE | Controlled | none (h:m:s) |
LLT
Barbell Upright Row
reps
12
intensity
7
Tempo
controlled
Rest
1min
reps
12
intensity
7
Tempo
controlled
Rest
1min
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | 7 RPE | Controlled | 1min (h:m:s) |
| 2 | 12 | 7 RPE | Controlled | 1min (h:m:s) |
| 3 | 12 | 7 RPE | Controlled | 1min (h:m:s) |
perform as a superset with landmine shoulder press
LLT
High to Low Cable Chest Fly
reps
12
intensity
8
Tempo
controlled
Rest
45s
reps
12
intensity
8
Tempo
controlled
Rest
45s
Targets lower chest.
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | 8 RPE | Controlled | 45s (h:m:s) |
| 2 | 12 | 8 RPE | Controlled | 45s (h:m:s) |
| 3 | 12 | 8 RPE | Controlled | 45s (h:m:s) |
ULT
TRX Tricep Extensions Pronated Grip
reps
12
Tempo
controlled
Rest
45s
reps
12
Tempo
controlled
Rest
45s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 12 | Controlled | 45s (h:m:s) |
| 2 | 12 | Controlled | 45s (h:m:s) |
| 3 | 12 | Controlled | 45s (h:m:s) |