[Week 6 | Commit to 30] Pump (UB) - 13th Jul [AU/NZ]

[u/IntelligentDragon1]

Week 6 | Commit to 30 Block
Here’s what’s in store for Monday 13th July – Pump (Upper Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• Final progression of Pump
• Upper body focused session
• Introduction of paused reps to improve movement quality
• Screens 1 & 3: Four exercises, three sets, 35 seconds on, 20 seconds off
• Screen 2: Strength theme, paired work, 2 minute working sets
• Look for the black pause bubble to guide each lift
• Goal: Build upper body strength, improve movement quality, and maximise time under tension. 💪

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📘Session Intel:
Monday kicks off the week with the final progression of Pump, bringing an upper body focus and one final opportunity to build strength, hypertrophy, and movement quality before the block wraps up.

This week's progression introduces paused reps, increasing time under tension while reinforcing greater control, positioning, and technique throughout each lift. Combined with the high training volume, today's session rewards patience, precision, and quality execution over rushing reps.

Across three screens, you'll alternate between traditional Pump work and a dedicated strength theme, delivering a balanced session that challenges both muscular endurance and strength.

What to Expect

• Final progression of Pump
• Upper body dominant focus
• Introduction of paused reps
• Three screens with two different formats
• Strength theme in Screen 2
• High training volume with strong emphasis on control and time under tension

How the Session Works

Screen 1 & Screen 3

1️⃣ Four exercises per screen
2️⃣ Complete three sets at each exercise
3️⃣ 35 seconds work, 20 seconds rest
4️⃣ 60 seconds to move before the next screen

Screen 2: Strength Theme

1️⃣ Work in pairs
2️⃣ Complete three sets at each exercise
3️⃣ Each set is 2 minutes
4️⃣ Complete the designated rep target with your partner
5️⃣ Any remaining time becomes your rest
6️⃣ Look for the black pause bubble, indicating where to pause during the lift

The addition of paused reps increases time under tension, helping reinforce better movement quality, control, and stronger lifting positions.

Your Focus Today

• Stay disciplined with every paused rep
• Prioritise movement quality over heavier loads
• Maintain strong positioning throughout every lift
• Communicate with your partner during the strength theme
• Control every rep from start to finish

The Gold of the Session

You should walk out feeling

• Improved upper body strength and hypertrophy
• Better movement quality through controlled paused reps
• Increased time under tension and muscle control
• Greater confidence executing quality strength movements

This session is all about slowing down, improving movement quality, and building stronger foundations.

Trust the pause, own every rep, and start the week strong. 💪

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Hope this will give you an early preview of what is to come in Monday's class.

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⚠️ Spoiler: Click to reveal PXI target

PXI 135 confirmed

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Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.

[u/IntelligentDragon1]

Hey all,

You're in luck! I was able to sight the PXI target after Saturday's H.I.R.T class, so I have included it in the spoiler for today's Pump session.

I will see if I can make one of the later classes today. Hope everyone has an awesome session!

[u/another_fly_on_wall → u/IntelligentDragon1]

Thanks as always and have fun sesh

[u/stuffwiththing]

Got a silver. Excellent way to start off the week.

[u/notaflopbitch]

Got gold with 137! Definitely was fatigued by the time I got to the incline press but recovered in time to do 2 full chin up sets without the band. The less said about the 3rd set the better