OH Press – Push/Twist – Bulgarian SS – LLT-UMT-ULT

Tri-Set x 4
LLT
Standing DB shoulder press (elbows in) [MC]
reps 5
load heavy
Tempo controlled
Set Reps Load Tempo
1 5 Heavy Controlled
2 5 Heavy Controlled
3 5 Heavy Controlled
4 5 Heavy Controlled
UMT
Windmill Pushup
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
4 10 Controlled
LLT
Bulgarian Split Squat
reps 10 each
Tempo controlled
Rest 60 seconds
- Setup: Elevate rear foot on a bench, plates. Standing leg at a 90* angle. And up right posture with square hips. Lean torso forward bending at the hips until your hands align with your mid foot. Pressure should be evenly distributed across the standing foot. Load weight as appropriate. (Bodyweight —> Weight) - Movement: Slowly squat by bending the knee of the working leg. Control the eccentric (lowering ) phase of the movement. Pause at the bottom. Drive force through the standing foot until upright. Repeat.
Set Reps Tempo Rest
1 10 each Controlled 60 seconds (h:m:s)
2 10 each Controlled 60 seconds (h:m:s)
3 10 each Controlled 60 seconds (h:m:s)
4 10 each Controlled 60 seconds (h:m:s)

Bodyweight