Program: Andrew Pires (Jan 2026)

Choose session to begin

1 rep per minute for 10 minutes (no video needed this week)

Set 2: 1x, straight leg entry to BAS + 5sec hold

Set 3: 1x, straight leg entry to BAS + 5sec hold

Warm-up set: 5x (gradually build ROM while focusing on maintaining chest connection) => rest 3min+

Primary set: D4 (again focusing on never breaking chest connection)

No extra rest needed before overhead raises

Single set (ALTERNATE ARMS ON EACH REP): 10's x 12 / arm

Warm-up set 1: Lat pull-downs (10-15x @ D1.5) => rest 2min

EMOM (every minute on the minute): 11 sets of 2 pull-ups

Single set: closest increment to 82.5lbs x max quality reps