SESSION D [WEEK 2]
Thursday, April 2, 2026 at 9:18 PM
THE WARMUP (5 MINS)
Bench Thoracic Ext: 10 reps
Active Cat-Cow: 10 reps
Band Pull-Aparts: 20 reps w/pronated grip
Neck ISO Primer: 10s/side (30% effort)
SESSION:
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 45-60s
Neck CARs: 5 slow circles/side
Z Press
Barbell w/landmine, unilateral
6+6
Weight = barbell + plate
Go with 2.5 lb increments
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 12 reps
Set 4: 75 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
Wall reflex hold
Set 1: 0:35
Set 2: 0:35
General Duration Isometric
Straight arm hang
Set 1: 0:50
Set 2: 0:50
Set 3: 0:50
Notes Only
Neck CAR
Set 1: 0 lb × 5 reps
https://link.strong.app/xxkrkwox
Thursday, April 2, 2026 at 9:18 PM
THE WARMUP (5 MINS)
Bench Thoracic Ext: 10 reps
Active Cat-Cow: 10 reps
Band Pull-Aparts: 20 reps w/pronated grip
Neck ISO Primer: 10s/side (30% effort)
SESSION:
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 45-60s
Neck CARs: 5 slow circles/side
Z Press
Barbell w/landmine, unilateral
6+6
Weight = barbell + plate
Go with 2.5 lb increments
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 12 reps
Set 4: 75 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
Wall reflex hold
Set 1: 0:35
Set 2: 0:35
General Duration Isometric
Straight arm hang
Set 1: 0:50
Set 2: 0:50
Set 3: 0:50
Notes Only
Neck CAR
Set 1: 0 lb × 5 reps
https://link.strong.app/xxkrkwox
