Push strength and pump day themed after nature’s resilience, focusing on chest, shoulders, and triceps to build upper body power supporting the savage cycle.
Warm-Up
5 min easy bike or jog Then 2 rounds for quality:
- 10 band pull-aparts
- 10 arm circles (each direction)
- 8 push-up to down dog
Strength or Skill
Barbell Bench Press
- 4 sets x 8 reps @ RPE 7
- Rest 2:00
Single-Arm DB Shoulder Press (seated)
- 3 sets x 10 reps each arm @ moderate weight
Triceps Rope Pushdowns (lat pull-down machine or banded straight-arm)
- 3 sets x 12-15 reps
Metcon
12 min AMRAP:
- 10 push-ups (scale: elevated or knees)
- 15 kettlebell goblet squats (moderate weight)
- 10 box dips (scale: feet on floor)
Scaling: Lighter kettlebell, reduce reps as needed
Cool-Down
- Chest doorway stretch: 45 sec/side
- Overhead triceps stretch: 45 sec/side
- Foam roll upper body: 2 min
Core / Optional Finisher
3 rounds:
- 15 hollow rocks
- 20 sec plank
Coaching Notes
Bench loading is moderate—focus on tempo and full range. Push-ups can be scaled up with deficit or down to incline push-ups.
Week-over-Week Progression
- Week 1: 4x8 bench @ RPE 7, KB 10-12 reps/goblet squats; 12 min AMRAP
- Week 2: 5x6 bench @ RPE 7.5 (increase weight), 15 min AMRAP
- Week 3: 4x8 bench @ RPE 8, 15 reps/goblet squats; add band resistance to push-ups if possible
- Week 4: 3x10 bench @ RPE 6.5 (deload), 10 min AMRAP