Rubicon Conjugate

Max Effort Upper

Max Effort Upper

Week 9

Apr 27–May 2

Mon27Tue28Wed29Thu30Fri01Sat02

01 · Warm-up

Banded Pass-through Series

Done
5/5 Halos (each direction) 10 Pass-throughs 10 Reverse Pass-throughs *Use PVC to increase stretch.

02 · Warm-up

Activation

1:00

Face-up Snow Angels

Done
Set 1.
10/10

Upper-body Iron Crosses

Done
Set 2.
10

Superman Snow Angels

Done
Set 3.

03 · Max Effort

Pin Shoulder Press (forehead)

7 × 1
Lift
  • Load Build to 1RM
  • Intensity 100%
  • Rest OT 2:00-3:00
For Load
1RM Pin Shoulder Press (forehead). Build to a heavy single (7 sets x 1 rep). Lift on the 0, 2:00, 4:00, 6:00, 9:00, 12:00, 15:00.

04 · Accessory

Hairline Pin Shoulder Press

3 × 3
Lift
  • Load 70% of final 1RM
For Load
Start at 70% of the final lift completed in the 1RM and build in load from there (or stay there).

05 · Accessory

Accessory Work

6 × 6-10

Strict Bar Dips

Done
  • Rest OT 1:15
Aim for more reps than last week. If you were able to do 10 reps then add a DB, but stay in the 6-10 reps range.
5 × 12-18

Ring Rows

Done
  • Rest OT 1:00
Aim for more reps than last week. Start with bottom of rings at top of hip bones and heels under the rings, lean back and complete ring rows. Scale by moving your feet backwards.
AMRAP

Seated DB Clean + Press

Done
Amrap
35's / 25's. As many reps as possible in 3:00. Get more reps than last week.

06 · Accessory

Core & Finisher

3 × 10

Incline DB Curls

Done
  • Rest 1:00
Start and end heavier than last week.
3 × 20

DB Shrugs

Done
  • Rest 1:00

01 · Warm-up

Banded Pass-through Series

Done
5/5 Halos (each direction) 10 Pass-throughs 10 Reverse Pass-throughs *Use PVC to increase stretch.

02 · Warm-up

Activation

1:00

Face-up Snow Angels

Done
Set 1.
10/10

Upper-body Iron Crosses

Done
Set 2.
10

Superman Snow Angels

Done
Set 3.

03 · Max Effort

Pin Shoulder Press (forehead)

7 × 1
Lift
  • Load Build to 1RM
  • Intensity 100%
  • Rest OT 2:00-3:00
For Load
1RM Pin Shoulder Press (forehead). Build to a heavy single (7 sets x 1 rep). Lift on the 0, 2:00, 4:00, 6:00, 9:00, 12:00, 15:00.

04 · Accessory

Hairline Pin Shoulder Press

3 × 3
Lift
  • Load 70% of final 1RM
For Load
Start at 70% of the final lift completed in the 1RM and build in load from there (or stay there).

05 · Accessory

Accessory Work

6 × 6-10

Strict Bar Dips

Done
  • Rest OT 1:15
Aim for more reps than last week. If you were able to do 10 reps then add a DB, but stay in the 6-10 reps range.
5 × 12-18

Ring Rows

Done
  • Rest OT 1:00
Aim for more reps than last week. Start with bottom of rings at top of hip bones and heels under the rings, lean back and complete ring rows. Scale by moving your feet backwards.
AMRAP

Seated DB Clean + Press

Done
Amrap
35's / 25's. As many reps as possible in 3:00. Get more reps than last week.

06 · Accessory

Core & Finisher

3 × 10

Incline DB Curls

Done
  • Rest 1:00
Start and end heavier than last week.
3 × 20

DB Shrugs

Done
  • Rest 1:00