Challenge of the Week- "ECHO"

Challenge of the Week- "ECHO"


E- Extraordinarily

C- Challenging

H- Hinge-and-Shrug

O- Overload

Set-up a bar for Conventional Rack Pulls (or Block Pulls) with ~70% of your 1RM Deadlift FROM THE FLOOR. 

Perform these with escalating reps—initialize at 1 and increase by 1 rep per “round”. After each “round” of Rack Pulls, perform 3 Power Shrugs. Concatenate the “rounds” into one continuous set.

For example: 1 Rack Pull + 3 Power Shrugs / 2 RP + 3 PS / 3 RP + 3PS / …

Aim to get as high as you can in reps. This should be only one all-out effort.


How to Progress

Progress with “ECHO” can be made through adding load to the bar and/or getting further in the escalating reps. 

Note that this is meant to be ONLY ONE set—volume should never be added as a means of progression. 


Primary Use Case

Hypertrophy of the Spinal Erectors and Traps

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