CPF/STRONG
Upper Body · Block 03
Sessions 16–20 · 5 Weeks
CrossFit Gym
Sessions 16–20 · 5 Weeks
CrossFit Gym
// Client Program
WILL &
JOEL
JOEL
Upper Block 03 — Sessions 16–20
Sessions
5
Block
03
Duration
~60 min
Split
Upper
Emphasis
Schemes
// Block 03 — Rep Scheme Glossary
// S16 — Drop Set
LOAD DROP, NO REST
Hit your working reps, strip 10–15% of the load immediately, go again without resting. One continuous set, two loads. Example: 10 reps @ 130# → strip to 115# → max reps to failure. The drop set comes at the end of the last working set only — not every set.
// S17 — Unilateral
ONE SIDE AT A TIME
Both sides get equal volume but are trained independently. Exposes and closes strength imbalances that bilateral work hides. Rest between sides is minimal — the resting side is recovering while the working side goes. Expect the weaker side to fatigue faster. That's useful information.
// S18 — Rest-Pause
MINI-SETS, SAME LOAD
Take a set to near-failure, rack it, rest 15–20 seconds, go again. Accumulates more reps at a heavy load than a straight set allows. Example: 7 reps → rack → 15 sec → 4 reps → rack → 15 sec → 3 reps. That's 14 total reps at a load where you'd normally stop at 7.
// S19 — Mechanical Drop
POSITION CHANGE, SAME LOAD
When you can't complete more reps in one position, shift to a stronger position and keep going — same load throughout. Example: incline DB press to failure → lower bench angle → continue. The load never changes; your mechanical advantage does. Harder to fake than a standard drop set.
// S20 — Cluster Set
REPS IN MINI-GROUPS
Divide a target rep count into clusters with 10–15 seconds between each cluster. Allows heavier loads for more total reps than straight sets. Example: 3+3+3 with 12-sec pauses = 9 reps at a load you'd normally cap at 5. Used on the bench closer to hit higher loads with volume.
// General Rule
LOG THE ACTUAL REPS
Every session this block has an unconventional scheme. The prescribed reps are targets — the actual reps are what matter. Write down what happened, not what was planned. That log is Block 04's starting point. If a scheme felt easy, load goes up next block. If it was a grind, volume adjusts.
CPF/STRONG // SESSION 16
~60 min
Block 03
Drop Sets
// Warm-Up — 8 min
Row or bike 3 min easy
Banded pull-apart 3×15
Band pull-down 2×15
Bench build 1×6 @ 65# · 1×4 @ 100# · 1×2 @ 120#
Primary Push — Drop Set
Barbell Bench Press
Primary
Push
Drop Set
3 straight sets of 4 @ 130# first — same load as the Block 02 closer, building volume at it now. Rest 2:30 between. After the final set: immediately strip to 110# and go to failure (target 6–8 reps). No rest between the heavy set and the drop — just strip plates and go. The drop set does not replace rest before the next movement; take your normal rest after it.
3 × 4 @ 130#
+ drop → 110#
+ drop → 110#
130# / drop 110#
rest 2:30 btw sets
Primary Pull — Drop Set
DB Bent-Over Row
Primary
Pull
Drop Set
3 straight sets of 8/side @ 45# first — the Block 02 target load, now a working set. After the final set of the final side: drop to 30# and row to failure. No rest between sides on the drop — go left, go right, done. The drop at the lower load should yield 12–15 reps. Log the actual number. Full stretch at the bottom every rep on both loads.
3 × 8/side @ 45#
+ drop → 30#
+ drop → 30#
45# / drop 30#
rest 90 sec
Banded Pull-Ups
Pull
4×5 on the lightest confirmed band from Block 02. Straight sets — no drop scheme here. Full range, chin over bar, dead hang. Quality reps. This stays in as a staple pulling movement every block.
4 × 5
Lightest confirmed band
rest 2:00
Accessory — Drop Set
DB Lateral Raise
Push
Drop Set
Lateral raises are ideal for drop sets — the medial delt fatigues quickly and responds well to high-volume finishers. 3 straight sets of 12 at a moderate load, then on the last set drop to the lightest DBs available and go to failure. Lead with the elbow, 2-second lowering on every rep including the drop.
3 × 12
+ drop → failure
+ drop → failure
Mod DBs / drop light
rest 60 sec
Tricep Pushdown
Push
Drop Set
Cable or band. 3 sets of 12 at a working load, then on the last set drop the resistance by half and go to failure. Elbows pinned throughout. Full extension every rep. The drop set here should add 10–15 extra reps — log the total. Tricep volume that directly supports the heavier bench loads.
3 × 12
+ drop → failure
+ drop → failure
Working / drop half
rest 60 sec
Banded Face Pull
Pull
3×20. Elbows high, external rotation. Non-negotiable every session. Closes the shoulder work.
3 × 20
Light band
rest 60 sec
Session intent: Three drop set finishers — bench, row, and lateral raise all get one. The bench at 3×4 @ 130# turns the Block 02 closer into a working set and starts building volume at that load. Log actual reps on every drop: how many you hit, how you felt at the last rep of each drop. That data shapes the drop set loads next time this scheme appears.
CPF/STRONG // SESSION 17
~62 min
Block 03
Unilateral
// Warm-Up — 8 min
Row or bike 3 min easy
Banded pull-apart 3×15
Band pull-down 2×15
Single-arm DB press (light) 2×8/side
Primary Push — Unilateral
Single-Arm DB Bench Press
Primary
Push
One DB, one arm. The free arm stays flat on the chest — don't let it assist. The anti-rotation demand on the core makes this harder than it looks. Both sides should feel equal — if one lags significantly, that's useful intel. 4×10/side with 2-second controlled descent. The load that works here is typically 50–60% of your barbell bench, not half. Start moderate and adjust. Rest between sides is 30 seconds; rest between sets is 90 seconds.
4 × 10/side
Moderate DB
30 sec btw sides
90 sec btw sets
90 sec btw sets
Single-Arm DB Overhead Press
Push
Standing or seated — your call. One arm presses while the other is at the side. No lean — the core works to stay square. Full lockout, controlled descent. 4×10/side. This exposes any shoulder strength asymmetry directly. Go lighter than you think you need to on the first set of the weaker side.
4 × 10/side
Moderate DB
30 sec btw sides
90 sec btw sets
90 sec btw sets
Primary Pull — Unilateral
Single-Arm DB Row
Primary
Pull
You've been doing this bilaterally — now it's the only movement. 4×10/side @ 45#. Hinge, brace, pull to the hip. Full stretch at the bottom. The non-working arm rests on the bench or thigh — it does not help. The 45# load that was a block target in Block 02 is now a straight working set. Log if one side feels noticeably different from the other.
4 × 10/side
45# DB
30 sec btw sides
90 sec btw sets
90 sec btw sets
Banded Pull-Ups
Pull
4×5 on the lightest confirmed band. Straight sets — pull-ups stay in every session. Full range, chin over bar. Quality over novelty.
4 × 5
Lightest confirmed band
rest 2:00
Accessory — Unilateral Arms
Single-Arm DB Bicep Curl
Pull
Alternate arms — left, right, left, right. Elbow pinned, full range, 2-second lowering. The alternating tempo keeps one side recovering while the other works. 3×12/side. Log if one side fatigues faster — that's bilateral strength data expressed unilaterally.
3 × 12/side
Moderate DB
rest 75 sec
Single-Arm Cable Tricep Pushdown
Push
One arm at a time. Elbow pinned to the side, push straight down to full extension. 3×12/side. The cable keeps constant tension through the full range — more honest than a band for unilateral arm work. Note any difference between sides and match the weaker side's load for both.
3 × 12/side
Moderate cable
rest 75 sec
Banded Face Pull
Pull
3×20. Elbows high. Every session. Shoulder health closes every Block 03 session.
3 × 20
Light band
rest 60 sec
Session intent: Full session of unilateral work — every pressing and pulling movement trains one side at a time. The bilateral strength built in Blocks 01 and 02 expresses itself differently when each side has to do it alone. Log any asymmetry you notice — that's the most valuable data from this session. If one side struggles, it gets extra attention in Block 04's unilateral work.
CPF/STRONG // SESSION 18
~58 min
Block 03
Rest-Pause
// Warm-Up — 8 min
Row or bike 3 min easy
Banded pull-apart 3×15
Band pull-down 2×15
Bench build 1×6 @ 65# · 1×4 @ 100# · 1×2 @ 120#
Primary Push — Rest-Pause
Barbell Bench Press
Primary
Push
Rest-Pause
Load: 125#. One extended rest-pause set: press to near-failure (target 5–6 reps) → rack → 20 seconds → go again (target 3–4 reps) → rack → 20 seconds → go again (target 2–3 reps). Total target reps: 10–13 at 125#. Then 2 straight back-off sets of 5 @ 110# with full rest. The rest-pause technique gets more volume at a heavy load than straight sets allow. Log total reps across all three mini-sets.
1 rest-pause set
6+4+3 @ 125#
+ 2×5 @ 110#
6+4+3 @ 125#
+ 2×5 @ 110#
125# / back-off 110#
20 sec btw mini-sets
2:30 before back-off
2:30 before back-off
DB Incline Press
Push
Straight sets — 4×8 at a moderate-to-heavy load. Incline DB press is a different stimulus than incline barbell — each arm works independently, which forces more chest recruitment. Controlled descent, brief pause at the chest, drive. Not a rest-pause set — this is straight volume after the heavy bench work.
4 × 8
Moderate-heavy DBs
rest 90 sec
Primary Pull — Rest-Pause
DB Bent-Over Row
Primary
Pull
Rest-Pause
Load: 50# — step up from the 45# block target. One rest-pause set per side: row to near-failure (target 6 reps) → rest the DB → 20 seconds → go again (target 3–4) → 20 seconds → go again (target 2–3). Do both sides, then rest 90 seconds. Then 3 straight sets of 8/side @ 45# as back-off. The rest-pause introduces 50# as the new target; the back-off sets lock in 45# as the working baseline.
1 rest-pause/side
6+3+2 @ 50#
+ 3×8/side @ 45#
6+3+2 @ 50#
+ 3×8/side @ 45#
50# / back-off 45#
20 sec btw mini-sets
90 sec btw sets
90 sec btw sets
Banded Pull-Ups
Pull
Rest-Pause
One rest-pause set: go to near-failure → hang with feet on the ground for 15 seconds → go again → 15 seconds → go again. Then 2 straight sets of 5 on the same band. The rest-pause on pull-ups typically adds 3–5 extra reps over what a straight set yields. Log total reps across all three mini-sets.
1 rest-pause set
+ 2×5 straight
+ 2×5 straight
Lightest confirmed band
15 sec btw mini-sets
2:00 before straight sets
2:00 before straight sets
Accessory — Straight Sets
DB Lateral Raise
Push
3×15 at a moderate load. Straight sets — no scheme today for the accessories, just clean volume. Lead with the elbow, 2-second lowering. These close the session without adding more complexity after the rest-pause work.
3 × 15
Moderate DBs
rest 60 sec
DB Hammer Curl
Pull
3×12 each arm, alternating. Neutral grip, elbow pinned, full range. 2-second lowering. Bicep volume that feeds the pulling strength — pairs with the row work done earlier in the session.
3 × 12/side
Moderate DB
rest 60 sec
Banded Face Pull
Pull
3×20. Elbows high. Every session.
3 × 20
Light band
rest 60 sec
Session intent: Rest-pause on the three primary movements — bench at 125#, row introducing 50#, and pull-ups for max total reps. Log total reps across all three mini-sets for each movement. Those numbers tell you whether the rest-pause load was right. If the first mini-set was under 4 reps, the load is too heavy. If the third mini-set still yielded 4+ reps, the load can go up next time.
CPF/STRONG // SESSION 19
~60 min
Block 03
Mechanical Drop
// Warm-Up — 8 min
Row or bike 3 min easy
Banded pull-apart 3×15
Band pull-down 2×15
Incline DB press (light) 2×8
Primary Push — Mechanical Drop
DB Press — Incline → Flat Mechanical Drop
Primary
Push
Mechanical Drop
Set the bench at 45° incline. Press to failure with moderate-heavy DBs (target 6–8 reps). Without rest, drop the bench to flat and continue pressing to failure with the same DBs (target 4–6 more reps). The flat position gives you a mechanical advantage — you can keep pressing the same load when the incline position is exhausted. Do 3 rounds of this. The total reps per round should be 10–14. Log incline reps and flat reps separately.
3 rounds
Incline → fail
Flat → fail
Incline → fail
Flat → fail
Same DB load throughout
2:00 btw rounds
Barbell Bench Press
Push
Straight sets — 3×5 @ 130#. After the DB mechanical drops, the flat bench is a strength closer. Sub-maximal, clean bar speed. The mechanical drop work has pre-fatigued the chest and shoulder — 130# for 5 should feel harder than usual, which is useful exposure. Log how it compares to S16's 130× 4.
3 × 5
130#
rest 2:30
Primary Pull — Mechanical Drop
DB Row — Hinge → Upright Mechanical Drop
Primary
Pull
Mechanical Drop
Start in a 45° hinge — bent-over row position — and pull to near-failure per side. Without rest, stand more upright (30° hinge, more of a hip-supported row) and continue with the same DB. The more upright position recruits the traps more and gives you mechanical advantage over the lower back, letting you squeeze out more reps. 3 rounds × each side. Log reps at each position. Load: 45# DB.
3 rounds/side
Hinge → fail
Upright → fail
Hinge → fail
Upright → fail
45# DB
2:00 btw rounds
Banded Pull-Ups — Wide Grip → Chin-Up Mechanical Drop
Pull
Mechanical Drop
Start with a wider-than-shoulder grip pull-up — go to near-failure. Without rest, shift to a chin-up grip (underhand, shoulder-width) and continue to failure. The chin-up grip recruits the biceps more and gives mechanical advantage when the wide-grip lat fails. Same band throughout. 3 rounds. Log reps at each grip position.
3 rounds
Wide → fail
Chin-up → fail
Wide → fail
Chin-up → fail
Confirmed band
2:00 btw rounds
Accessory
DB Overhead Press
Push
Straight sets — 3×10 bilateral. Both arms press together. Moderate load. Shoulder volume that isn't mechanically dropped — the accessories are straightforward after the complex primary work. Full lockout, controlled descent.
3 × 10
Moderate DBs
rest 90 sec
EZ Bar Curl / Tricep Pushdown Superset
Back to back: EZ curl 10 reps → pushdown 10 reps → rest 75 seconds. 4 rounds. Arms close the session. The superset keeps density high without adding a new rep scheme — these are straight sets paired together.
4 × 10 / 10
Working / Band
rest 75 sec
Banded Face Pull
Pull
3×20. Elbows high. Every session.
3 × 20
Light band
rest 60 sec
Session intent: Every primary movement uses a mechanical drop — position shifts instead of load drops. The DB press incline-to-flat, the row hinge-to-upright, the pull-up wide-to-chin. Log the reps at each position for each round. The ratio of "strong position" reps to "weak position" reps tells you how much the position change is actually helping. That data shapes how mechanical drops get programmed in Block 04.
CPF/STRONG // SESSION 20
~62 min
Block Closer
Cluster Sets
// Warm-Up — 10 min (extended for the closer)
Row or bike 4 min easy
Banded pull-apart 3×15
Band pull-down 2×15
Bench build 1×5 @ 65# · 1×3 @ 100# · 1×2 @ 120# · 1×1 @ 130#
Rest 3 min after the 130# single
Primary Push — Cluster Sets
Barbell Bench Press
Primary
Push
Cluster Set
Load: 135# — 5# above the Block 02 target. Cluster set: 3 reps → rack → 12 sec → 3 reps → rack → 12 sec → 3 reps. Total: 9 reps at 135#. Then 2 straight back-off sets of 5 @ 115#. The cluster allows 9 quality reps at a load where a straight set would yield 3–4. This is the block closer strength peak — the 135# cluster is the new ceiling. Log how every mini-set moved. Then at the end: 1 all-out set at 130# for max reps — no cluster, just go. That number is Block 04's opening prescription.
3+3+3 @ 135#
+ 2×5 @ 115#
+ 1×max @ 130#
+ 2×5 @ 115#
+ 1×max @ 130#
135# cluster / 130# test
12 sec btw mini-sets
3:00 before back-off
3:00 before max set
3:00 before back-off
3:00 before max set
Primary Pull — Cluster Sets
DB Bent-Over Row
Primary
Pull
Cluster Set
Load: 52.5# or 55# — step above the rest-pause load from S18. Cluster set: 4 reps/side → rest DB → 12 sec → 4 reps/side → 12 sec → 4 reps/side. Total: 12 reps per side at the new load. Then 3 straight sets of 8/side @ 45# as back-off to lock in the baseline. Log whether 55# felt manageable — that's Block 04's target row load. Pull to the hip, full stretch, no hip drive, every rep.
4+4+4/side @ 55#
+ 3×8/side @ 45#
+ 3×8/side @ 45#
55# cluster / 45# back-off
12 sec btw mini-sets
90 sec btw sets
90 sec btw sets
Banded Pull-Ups
Pull
Cluster Set
One cluster set: 3 reps → hang (feet on floor) → 12 sec → 3 reps → 12 sec → 3 reps. Total: 9 reps at higher quality than a standard set would allow. Then 3 straight sets of 5 on the same band. After the cluster and straight sets: if you have anything left, attempt 1 set on the next-lighter band to failure — that's Block 04's pull-up data. Log it all.
3+3+3 cluster
+ 3×5 straight
+ 1 lighter band test
+ 3×5 straight
+ 1 lighter band test
Confirmed band / lighter test
12 sec btw mini-sets
2:00 btw sets
2:00 btw sets
Closer — Accessory + Health
DB Overhead Press
Push
3×8, bilateral. Moderate-heavy load — step up from S19. Full lockout, controlled descent. Shoulder volume closer. Not a cluster set — straight volume after the heavy work. This closes the pressing work for the block.
3 × 8
Moderate-heavy DBs
rest 90 sec
DB Lateral Raise
Push
3×15. Same as S16 — block-consistent shoulder isolation. Lead with the elbow, 2-second lowering. Block closer load — log it for Block 04.
3 × 15
Mod DBs — log it
rest 60 sec
DB Hammer Curl
Pull
3×12/side. Block closer load — log it. Neutral grip, full range, slow lowering. Arm strength baseline for Block 04.
3 × 12/side
Mod DB — log it
rest 60 sec
Banded Face Pull
Pull
3×20. Elbows high. Every session. Closes the block. The shoulder joint that did 5 weeks of heavy pressing work needs this every single time.
3 × 20
Light band
rest 60 sec
Block 03 done. Three things to log before you leave: the max-rep set at 130# (that's Block 04's bench prescription), the pull-up lighter-band test result, and how the 55# cluster row felt. Block 03 introduced four different rep schemes — drop sets, unilateral, rest-pause, and mechanical drop — and closes with clusters as the strength peak. Every scheme revealed something about where the strength is and where the gaps are. Block 04 builds from what the log says, not from what seemed like it went well.
// From Caleb — Block 03
Block 03 is about how you train, not just what you lift. The movements are all familiar. The rep schemes are not. Drop sets, unilateral work, rest-pause, mechanical drops, and cluster sets each create a different kind of stimulus — and each one surfaces a different kind of data. By the time S20 is done you'll have a detailed picture of where your strength is bilateral versus unilateral, how you respond to failure training versus structured clusters, and which side is stronger on every movement.
The unilateral session is the most important one to take seriously. Most people assume their sides are balanced because they lift with both at once. They're not. The single-arm bench, the single-arm overhead press, the single-arm row — log any difference in how the sides feel. That data doesn't go away. It shapes Block 04 and beyond.
The cluster set on the bench closer is the most technically demanding scheme in this block. 135# in sets of 3 is a different challenge than 130×3 straight. The 12-second pauses let you reset, re-brace, and drive again at a load that would otherwise be a 3-rep max. It's not easier — it's a different kind of hard. The max-rep set at 130# afterward is what matters most for programming. Whatever that number is, it's honest.
The face pull closes every session for a reason. Five weeks of heavy pressing at the loads you're moving creates real rotator cuff stress. The face pull is not optional and it's not a cool-down. It's the work that keeps the shoulder healthy enough to do the rest of the work. Don't skip it when you're tired.
Where you are right now is exactly where you're supposed to be. — CPF/STRONG
CPF/STRONG