“DAY 9 – PUSH/PULL TEMPO BUILDER”

Big WLD Hike this weekend (Day 12). Plan 30–60 minutes outdoors with a vest if possible!

Please warm up accordingly.

Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs

This session builds upper body control and strength. Move with tempo and precision.

• Baseline:
  1. 3 Rounds for quality of:
     •  Vest Off 
     • Push-Ups with 3 sec descent × 10
     • Inverted Rows (under table or bar) × 10
     • Side Plank with Reach × 6/side
• PLUS 1:
  1. 3 Rounds for quality of:
     •  Vest On 
     • Push-Ups × 15
     • Ring or TRX Rows × 12
     • Add Light DB Overhead Hold for 30 sec after each round
• PLUS 2:
  1. Optional Strength Block (if you have access):
     • Bench Press 4x8 @ ~60-70% 1RM
     • Super set with: 20 Jumping Dips (on rings or bars, vest on if possible)
  2. 4 Rounds for quality of:
     •  Vest On 
       
     • Push-Ups × 20
     • Weighted Pull-Ups (or Strict Pull-Ups) × 5-8
     • DB Overhead Hold (44/26 lbs) for 45 sec

Post your level & tempo effort in the comment section.