Some notes on how to approach this cycle: Use heavy weights for everything. This applies more to the experienced lifter. Don’t be afraid, ladies!
Do the extra work: On Your Own. This will keep the fat down as you consume more calories. .
Last, for you newbies, tame your ego. This process is just that, a process! Enjoy the ride.
Three Sets NFT
Quadruped Thoracic W/Elbow On Ground 10 E/S
Kneeling Paloff Press – 15 E/S
Close-Grip Bench Press – 85% x 3r x 8s
Rest exactly 1:30 btw each lift
4 Sets AQAP
Double KB Clean x 10-15r
50 L-Sit Chin-ups
Scaled: 5 Plate Push-ups or 5 Diamond Push-ups
Rx: 3 Strict HSPU → Absolutely no kipping. Don’t ask. Or 2 Wall Walks
30 TTB @ 13X1
30 Back Extensions
30 Barbell Curls, 75/45#