4Q Hypertrophy Giant set Push

HIIT
Giant Set x 4

Perform each exercise in a circuit style with little to no rest between exercises. Notice the last exercise in each giant set is to failure. Anticipate a lot of lactate buildup and breathlessness for the set. Recover 1-2min between giant sets.

LLT
Plate Chest Press/DB Chest Press
reps 6
intensity 8
Tempo fast
Rest minimal
Set Reps Intensity Tempo Rest
1 6 8 RPE Fast minimal (h:m:s)
2 6 8 RPE Fast minimal (h:m:s)
3 6 8 RPE Fast minimal (h:m:s)
4 6 8 RPE Fast minimal (h:m:s)

Use dumbbells, "imply "fast"

UMT
UMT Push: Fwd/Bkwd Crawl to Push-up (jc)
reps 6
intensity 8
Tempo controlled
Rest minimal
Start in a tabletop postion. Crawl opposite arm and leg forward 3x and perform a position in that odd postion. Reverse crawl opposite arm and leg backward 3x and perform a push-up in that odd postion. Each "pushup is 1 rep"
Set Reps Intensity Tempo Rest
1 6 8 RPE Controlled minimal (h:m:s)
2 6 8 RPE Controlled minimal (h:m:s)
3 6 8 RPE Controlled minimal (h:m:s)
4 6 8 RPE Controlled minimal (h:m:s)
LMT
Landmine OH rotation press
reps 6 ea side
intensity 8
Tempo 1:2
Rest minimal
Set Reps Intensity Tempo Rest
1 6 ea side 8 RPE 1:2 minimal (h:m:s)
2 6 ea side 8 RPE 1:2 minimal (h:m:s)
3 6 ea side 8 RPE 1:2 minimal (h:m:s)
4 6 ea side 8 RPE 1:2 minimal (h:m:s)
ULT
Narrow grip Push up
reps failure
intensity 9-10
Rest 1-2m
Set Reps Intensity Rest
1 failure 9-10 RPE 1-2m (h:m:s)
2 failure 9-10 RPE 1-2m (h:m:s)
3 failure 9-10 RPE 1-2m (h:m:s)
4 failure 9-10 RPE 1-2m (h:m:s)