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Week 3 Control | Tuesday
Upper Body Strength
Performance Engine — completing this session updates your Triple A Performance Score.
Workout
Foundation Phase Weeks 1-3
Focus on movement quality. Build control before chasing load. Leave 2-3 reps in reserve on all sets.
- Chest Opener 10 reps
- Arm Swings (forward & back) 20 reps
- Band Pull-Apart 2×15 (or light resistance)
Motivation
Upper body sessions build the frame. Every pull and press you do today is carving out the version of you that shows up stronger next month. Don't rush. Own every rep.
Nutrition Tip
Pre-workout nutrition matters. If you trained in the morning, make sure your first meal includes both carbohydrates and protein within 60 minutes of finishing.
Body Awareness Tip
In pressing movements, check that both sides feel equal. If one arm fatigues faster, reduce the weight and focus on quality reps on the weaker side.
Micro Survey