2025 09 08 Week 1 Cycle 4 Upper Press Pulse
Let’s build your Cycle 4, Week 1 Tuesday workout around your new rhythm: upper body push day, rack-free, home gym setup, and fresh off a lower-biased full-body Monday. This session will focus on chest, shoulders, and triceps, with a clean strength block and a short WOD to keep the tempo up without overloading.
💪 Tuesday – Week 1 (Cycle 4): Push Strength + “Press Pulse” WOD
✅ Focus
- Chest & Shoulder Strength
- Triceps Volume
- Controlled Pressing Mechanics
- Short Conditioning Finisher
🔥 Warm-Up (8–10 min)
3 Rounds Flow:
- 10 Jumping Jacks
- 8 Scapular Push-Ups
- 6 Empty-Bar Floor Presses
- 10 Band Pull-Aparts or Slam Ball OH Reaches
- 8 Arm Circles (each direction)
- 30s Wrist Rolls + Shoulder Openers
🧱 Strength Block – Upper Push
| Movement | Sets x Reps | Equipment | Notes / Cues |
|---|---|---|---|
| Barbell Floor Press | 4 x 8 | 35lb bar + plates | Controlled descent, pause at bottom |
| Dumbbell Arnold Press | 3 x 10 | 15–25lb DBs | Rotational press, full lockout |
| Incline DB Chest Press (on box) | 3 x 12 | DBs + plyo box | Slight incline, full ROM |
| Slam Ball Triceps Pushdowns | 3 x 15 | 20lb Slam Ball | Explosive press from chest |
| Dumbbell Front + Lateral Raise Superset | 2 x 10 ea | Light DBs | Burnout, no swing |
🧠 Rest 60–90 sec between sets. Focus on tempo, shoulder integrity, and clean lockouts.
⚡️ WOD – “Press Pulse” (10 Min AMRAP)
As many rounds as possible of:
- 10 Push-Ups
- 10 Dumbbell Push Press (use 25s or scale)
- 10 Sit-Ups
- 5 Burpees
💡 Track total rounds. Aim for steady pacing — not a sprint, but no stalls.
🧾 Post-Workout Notes
- Floor press power: 🚀 / steady / needs work
- Shoulder fatigue or tightness?
- WOD pacing: aggressive / controlled / burnout
- Recovery plan: mobility, hydration, fuel
Want me to prep Thursday’s pull workout next or sketch a short cooldown flow for tomorrow to help with shoulder recovery? You’re kicking off Cycle 4 with precision.