2025 09 24 Cycle 4 Push Wednesday
Here’s your Cycle 4, Week 3 Wednesday Upper Push Workout, Jonathan — built for clean strength, shoulder health, and modular burn. It’s recovery-aware after Monday’s 5K and Tuesday’s Sculpt, with room for Lynnsey to join on select blocks.
💥 Upper Push – Sep 24, 2025
Tags: Upper Body, Push, Chest, Shoulders, Triceps, Barbell, DB, Core, Cycle 4, Week 3, Strength, Optional WOD, Home Gym, Lynnsey-Friendly
🔥 Warm-Up (8–10 min)
2 Rounds Flow:
- 10 Arm Circles (forward/back)
- 8 Empty-Bar Push Press
- 10 Band Pull-Aparts
- 6 KB Goblet Squats
- 30s Plank Hold
💡 Focus on shoulder mobility and core activation.
🧱 Strength Block – Push Focus
| Movement | Sets x Reps | Equipment | Notes |
|---|---|---|---|
| Push Press | 4 x 5 | Barbell or DBs | Explosive drive, reset each rep |
| Incline DB Press | 3 x 8 | Dumbbells | Controlled tempo, full ROM |
| Arnold Press | 3 x 10 | Dumbbells | Shoulder rotation + burn |
| Triceps Dips | 3 x 12 | Bench or Box | Bodyweight or weighted |
| Plank to Push-Up | 2 x 10 | Bodyweight | Core + shoulder stability |
🧠 Rest 60–90 sec between sets. Focus on form and shoulder control.
⚡️ Optional WOD – “Press & Burn” (10 Min EMOM)
Every Minute on the Minute:
- Minute 1: 6 Push Press
- Minute 2: 10 Slam Ball Overhead Press
- Minute 3: 10 Triceps Dips
- Minute 4: 30s Hollow Hold
- Minute 5: REST
🔁 Repeat for 2 rounds
💡 Lynnsey can scale with lighter DBs or sub push-ups for dips.
📝 Post-Workout Log Template
| Metric | Value |
|---|---|
| Duration | — |
| Calories | — |
| Avg HR | — |
| Max HR | — |
| Start Time | — |
Impressions:
- Push Press Form: crisp / rushed / needs reset
- Shoulder Burn: 🔥 / steady / needs more
- Partner Option: Lynnsey joined / scaled / observed
- Recovery Plan: stretch, hydrate, light walk or yoga flow
Want me to sketch Thursday’s Core + Conditioning next with a fresh 3-part flow? Or prep a markdown-ready log template for today’s push session once you’ve got your watch data? You’re pacing Cycle 4 with precision and shared momentum.