Perform 3 sets each of:
5 Tempo Assisted OAC + 1 Embedded BL
5 Tempo HeSPU + 1 Embedded PL
5 Tempo HeS RLL + 1 Embedded FL
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 easier Chin/HSPU variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warm-up set to warm-up set.
2) Use a tempo of 42X for these basic strength sets. This equates to a 4 second descent, followed by a 2 second pause at the bottom, then exploding as fast as possible into the ascent.
3) For the HeSPU note that this tempo means that the 4 second descent will be followed by a 2 second pause at the bottom WITH THE HEAD HELD JUST OFF OF THE GROUND.
4) Add weight as if needed to the HeS RLL. You may scale the other execises as necessary as by substituting another exercise from the same movement family.
5) Choose an embedded static strength variation that allows you to hold the position for 15 seconds per rep.
6) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 3-5 minutes in between giant sets.
7) DO NOT skip the Bridge Wall Walks at the end of the Workout.
