Push: (Strict) HSPU / RING DIP / PUSH UP

• 4 x 4 negative tempo reps. Increase deficit or weight from last week if possible.

Scaled: Kick up to the wall and only do the negative phase of the movement.

• 4 x 8–12 strict press with barbell, rest 60 s between sets. Choose weight that you can hold all sets, but last reps should be quite hard. If its too hard, kick up to a wall for a every negative rep. No need to do hspu part or ring dip.

Pull: (Weighted) strict pull up / banded pull up

• 4 x 4 negative tempo reps. Increase weight from last week if possible. 2min rest between sets. (fast up, 2 s down)

• 4 x 8–12 one arm dumbbell bent over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.