WK 9 / 12 · INTENSIFICATIONSUN
SESSION C
SHIFT
TO INTENSITY
0 OF 8 DONE0 SETS LOGGED
Scapular Pull-Up
3 X 5, WARM-UP ONLY
Split Squat
3 × 8 · 55 LB/HAND
Single-Arm Row
3 × 8 · 55 LB/HAND
⇄ SUPERSET WITH BENCH PRESS · 2 MIN BETWEEN SETS OF THE SAME MOVEMENT
Bench Press
3 × 8 · 115 LB
⇄ SUPERSET WITH SINGLE-ARM ROW · 2 MIN BETWEEN SETS OF THE SAME MOVEMENT
Suitcase Carry
3 × 40 STEPS · 70 LB/HAND
⇄ SUPERSET WITH DUMBBELL SERRATUS PUNCH · 2 MIN BETWEEN SETS OF THE SAME MOVEMENT
Dumbbell Serratus Punch
2 × 15 · 10 LB/HAND
⇄ SUPERSET WITH SUITCASE CARRY · 2 MIN BETWEEN SETS OF THE SAME MOVEMENT
Weighted Dead Bug
2 × 12 · 10 LB
Weighted Dead Hang
3 × 30 SEC · 5 LB
GOT SPARE TIME?
Extra session — the app picks one
DAILY PRACTICE
Push-UpsPAUSED - left forearm still tender at the bony end on 2026-10-16. Not before the physio has seen it. Normal: 100 reps/day on non-session days (Sun/Tue/Thu/Sat), and keep Sunday clear before Session A.
Plank60s - optional. The trunk work that counts is logged: Pallof (Wed), Suitcase Carry and Weighted Dead Bug (Fri).
Side Plank60s each side - optional. The trunk work that counts is logged: Pallof (Wed), Suitcase Carry and Weighted Dead Bug (Fri).
Dead BugReplaced from week 9 by Friday's logged Weighted Dead Bug - no need to do it daily.