SESSION D [WEEK 1]
Friday, March 27, 2026 at 8:41 AM
Landmine Z-Press: 4 x (6+6) rest-pause
Scap Push-Ups: 3 x 20
Wall-Reflex Holds: 2 x Failure
Dead Hangs: 3 Sets x 10 Deep Breaths
Not tracked:
Neck CARs: 5 slow circles/side
Z Press
Barbell w/landmine, unilateral
6+6
Weight = barbell + plate
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps
Set 4: 70 lb × 12 reps
Push Up
Scapular push-up
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 20 reps
Set 3: +0 lb × 20 reps
General Duration Isometric
Set 1&2: Wall reflex holds
Set 3-5: Dead hang holds
Set 1: 0:30
Set 2: 0:30
Set 3: 0:45
Set 4: 0:45
Set 5: 0:45
https://link.strong.app/benzlnho
Friday, March 27, 2026 at 8:41 AM
Landmine Z-Press: 4 x (6+6) rest-pause
Scap Push-Ups: 3 x 20
Wall-Reflex Holds: 2 x Failure
Dead Hangs: 3 Sets x 10 Deep Breaths
Not tracked:
Neck CARs: 5 slow circles/side
Z Press
Barbell w/landmine, unilateral
6+6
Weight = barbell + plate
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps
Set 4: 70 lb × 12 reps
Push Up
Scapular push-up
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 20 reps
Set 3: +0 lb × 20 reps
General Duration Isometric
Set 1&2: Wall reflex holds
Set 3-5: Dead hang holds
Set 1: 0:30
Set 2: 0:30
Set 3: 0:45
Set 4: 0:45
Set 5: 0:45
https://link.strong.app/benzlnho
