Upper Body Big 24...

Today we're going to pick up a more traditionally formatted, linear strength supersetting workout from the illustrious Rob Shaul over at militaryathlete.com. They've just begun a strength cycle in their periodized schedule, and this looks like it's going to be the keystone of the program's upper-body strength development.

Upper Body Big 24

(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard but doable)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard but doable)
6x GHD Situps

(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard but doable)
5x Seated Russian Twist @ 25# (10x total)

Mods: I'll probably sub 60lb weighted decline sit-ups for the GHD's, and windmills for the seated Russian Twist.

Note that this workout is taken entirely from Militaryathlete.com. Please take a moment to go check out the site and give Mr Shaul his proppas. He's got a lot of good information on this site and mtnathlete.com

RESULTS

James
(1) 185 for all
(2) 50, 35 for all remaining
(3) 50, 50, 50, 50, 50, 45, 45, 45 (subbed 35lb windmills for russian twist)

Seth
(1) 205, 215, 225, 225, 225, 225, 225, 225
(2) 50, 60, 65, 70, 70, 70, 70, 70
(3) 55 for all (subbed 35lb windmills for russian twist.)

Justin
(1) 205, 215, 225, 205, 205, 205, 205, 205
(2) 50, 60, 60, 65, 70, 70, 70, 70 (subbed 60lb decline sit-ups for GHD)
(3) 55 for all (subbed 35lb windmills)

Laura
(1) 45, 45, 45, 45, Push-ups x4 (Bad shoulder. 10 reps per round)
(2) -40, -40, -40, -50, -50, -50, -50, -50 (subbed 10 reps per round of 10lb med ball overhead decline sit-up)
(3) 4 rounds strict pull-up, 4 rounds jumping. 25lb russian twist.