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Push & Pull Protocol

Sun, Mar 22
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Push & Pull Protocol

Upper Body Superset + Finisher

Completed
20m·High intensity·Full Body
Coach Notes

A tight 20-minute upper body session built around alternating push/pull supersets to maximize efficiency and muscle balance. Move with intent — rest only as prescribed between supersets. Prioritize full range of motion over load today.

The pull is always the anchor — don't rush your rows and pull-ups to get to the "fun" pressing. Control the eccentric on every rep.

Warm-Up

Warmup1 rounds
▸

Open the thoracic spine, activate the shoulders, and prime the lats before loading.

Band Pull-ApartBW
1×15
Medium tension band, squeeze shoulder blades at full extension
1
reps
Thoracic Spine Rotation (Half-Kneeling)Mob
1×8
Each side. Thread needle and open wide — feel the t-spine rotate, not the lower back.
1
sec
Scapular Pull-Up (Dead Hang Shrug)BW
1×10
Hang from pull-up bar, depress and retract scapula without bending elbows. Activates lats.
1
reps
Push-Up (Slow Eccentric)BW
1×8
3-second descent, full lockout. Warm up shoulder joint and pec minor.
Rest
30s
1
reps

Superset A — Horizontal Push + Horizontal Pull

Superset4 rounds
▸

Bench press paired with a bent-over row. Keep the row strict — no hip drive. Rest 60s between supersets.

Barbell Bench PressLiftBB
4×6-8 @ 135 lbs
45 per side
Controlled 2-second eccentric, full lockout. Elbows ~45° from torso.
Load at RPE 7.5 — challenging but form stays crisp. Scale to DB press if needed.
1
lbs
reps
2
lbs
reps
3
lbs
reps
4
lbs
reps
Barbell Bent-Over RowLiftBB
4×6-8 @ 115 lbs
35 per side
Hinge to ~45°, pull bar to lower sternum. Pause 1 second at top.
Match reps to bench. If form breaks, drop weight — not reps.
Rest
1m
1
lbs
reps
2
lbs
reps
3
lbs
reps
4
lbs
reps

Superset B — Vertical Push + Vertical Pull

Superset3 rounds
▸

Dumbbell shoulder press paired with pull-ups. These two movements are perfect complements — overhead strength vs. lat-dominant pulling. Rest 60s between rounds.

Dumbbell Overhead Press (Standing)Lift
3×8-10 @ 40 lbs
Neutral grip, brace core, press straight overhead. No excessive lumbar extension.
Use 35–45 lb DBs based on RPE. Standing version adds core demand.
1
lbs
reps
2
lbs
reps
3
lbs
reps
Pull-UpBW
3×8-10
Full dead hang to chin over bar. No kipping — strict reps only. Slow the descent.
Scale with resistance band assist if needed. Go to AMRAP if feeling strong.
Rest
1m
1
reps
2
reps
3
reps

Finisher — Push-Pull Burnout

Amrap3m cap
▸

Max rounds in 3 minutes. Move at a pace you can sustain — this is a quality burnout, not a collapse. No rest within rounds.

Push-UpBW
10
Chest to deck, full lockout. Break into smaller sets if needed to maintain form.
1
reps
Kettlebell Renegade RowLift
8 @ 35 lbs
4 reps each side. Plank position, minimal hip rotation. Pull elbow straight back.
Use 25–35 lb KB. Prioritize hip stability over load.
1
lbs
reps
Session Summary
Completed at 5:42:57 PM
0
2 result sets logged