Part A1 - Primary Strength

Press

Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @ 90%

By "+" we are asking that you perform max repetitions, aiming for a minimum of 3 repetitions

Part A2 - Primary Strength

Weighted Pull-Up

Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @ 90%

By "+" we are asking that you perform max repetitions, aiming for a minimum of 3 repetitions

if doing chin over bar holds then 3 holds at 80% of your max hold

if doing eccentrics then 5 single slow lowers

Part B - Compound Accessory

Pin press - similar to the rack pull on deadlifts, use if you have a specific sticking point, setup pins 2" below your sticking point
perform 4 sets of 4 repetitions using week 2 weights from last cycle

Z-Press - Choose if you need to work on keeping your core tight (you lean back too much), you can do this with dumbbells KBs or a bar
perform 4 sets of 4 repetitions using week 2 weights from last cycle

Dips (weighted or unweighted) - Choose if you struggle locking out your press
perform 3 sets of max reps if un weighted or 3 sets of 5 using week 2 of last cycle's weights

Contact us if you feel like there is something that you specifically want to work on, but other examples can be: close grip bench press, single arm press, chains or bands although these are much harder to set up for press

Part C - Accessory Giant Set

the giant set is not meant to be done fast, rest around 1min between each movement, the aim is to get the work done slightly faster than doing straight sets:

3 rounds:

8-12 dual dumbbell floor press
8-12 dual dumbbell RDL
8-12 single arm upright row each arm
8-12 cyclist squats with a dumbbell or KB

rest 2min between each round

if you can easily perform 12 reps each round increase your weight