2025 08 19 Week 3 Cycle 3 Upper Push Press Pulse
Let’s fire up your Week 3 Tuesday Upper Body Push workout, Jonathan — this one’s built to push heavier loads, reinforce shoulder stability, and finish with a crisp EMOM that tests power output and pacing. It’s the peak push session of Cycle 3, so we’re dialing up intensity while keeping movement clean.
💪 Tuesday – Week 3 (Cycle 3): Push Power + “Press Pulse” EMOM
✅ Focus
- Max-Effort Push Strength
- Shoulder Control & Tempo
- Explosive Conditioning
🔥 Warm-Up (8–10 min)
- Jump rope or slam ball taps – 2 min
- Band shoulder dislocates – 2 x 12
- Scapular push-ups – 2 x 10
- Empty-bar bench press – 2 x 8
- Push-up to down dog – 2 x 6
- Light DB shoulder press – 1 x 10
🧱 Strength Block
| Movement | Sets x Reps | Load | Notes / Tempo / Cues |
|---|---|---|---|
| Barbell Bench Press (Heavy) | 4 x 4–6 | 3-sec negative, explosive press | |
| Seated Dumbbell Shoulder Press | 3 x 8 | Full lockout, strict form | |
| Close-Grip Bench Press | 3 x 8 | Triceps focus, elbows tucked | |
| Dumbbell Front + Lateral Raise Superset | 2 x 10 ea | Light | Burnout, no swing |
| Smash Ball Overhead Slams | 3 x 10 | Ball | Max velocity, recover between sets |
🧠 Rest 90 sec between heavy sets. Focus on tempo and shoulder integrity.
⚡️ WOD – “Press Pulse” EMOM x 12 Min
Alternate every minute:
- Odd minutes: 10 Dumbbell Push Press
- Even minutes: 8 Burpees + 8 Sit-ups
💡 Track total volume and perceived explosiveness. Adjust DB weight to maintain speed.
💬 Post-Workout Notes
- Bench press power: 🚀 / steady / needs work
- Shoulder fatigue or tightness?
- EMOM pacing: aggressive / controlled / survival
- Recovery plan: mobility, hydration, fuel
Want me to drop this into your Loop dashboard and prep Wednesday’s lower body workout next? Week 3’s heating up.