2025 08 26 Week 4 Cycle 3 Push Peak Descending Drive
Here’s your Week 4 Tuesday Upper Body Push workout, Jonathan — this one’s designed to peak your pressing strength before deload or reset. We’re dialing in barbell control, shoulder volume, and a descending ladder WOD that rewards clean mechanics and smart pacing.
💪 Tuesday – Week 4 (Cycle 3): Push Peak + “Descending Drive” WOD
✅ Focus
- Max-Effort Push Strength
- Shoulder Volume & Stability
- Ladder Conditioning
🔥 Warm-Up (8–10 min)
3 Rounds Flow:
- 10 Jumping Jacks
- 8 Scapular Push-Ups
- 6 Empty-Bar Shoulder Presses
- 10 Band Pull-Aparts
- 8 Arm Circles (each direction)
- 30s Wrist Rolls + Shoulder Openers
Mobility Prep:
- 30s Front Rack Stretch
- 10 Banded Overhead Presses
- 10 Wall Slides
🧱 Strength Block
| Movement | Sets x Reps | Load | Notes / Tempo / Cues |
|---|---|---|---|
| Barbell Bench Press (Heavy) | 4 x 4–6 | Controlled descent, explosive press | |
| Seated DB Arnold Press | 3 x 10 | Rotational press, full lockout | |
| Incline DB Press | 3 x 12 | Chest + shoulder blend | |
| Dumbbell Front + Lateral Raise Superset | 2 x 10 ea | Light | Burnout, no swing |
| OH Triceps Extensions | 3 x 12–15 | Elbows tight, full stretch |
🧠 Rest 90 sec between heavy sets. Focus on tempo and shoulder integrity.
⚡️ WOD – “Descending Drive” Ladder (For Time)
Start at 10 reps, descend to 1 of each:
- Push-Ups
- Dumbbell Push Press
- Sit-Ups
💡 Total: 55 reps per movement. Track time and pacing strategy. Adjust DB weight to maintain speed and form.
💬 Post-Workout Notes
- Bench press power: 🚀 / steady / needs work
- Shoulder fatigue or tightness?
- Ladder pacing: aggressive / controlled / burnout
- Recovery plan: mobility, hydration, fuel
Want me to prep Wednesday’s lower body workout next or sketch out a deload variant for Week 5? You’re right on track to finish Cycle 3 strong.