Shared Routine · Intermediate · ~55 minCode: #streetlifting-1rm-peaking-split · 980 Imports

Streetlifting Heavy Belt +kg Peaking Protocol

Total System Load 85% intensity block for Weighted Pull-Ups, Weighted Dips, and Bar Muscle-Up power

Marcus Vance

@marcus_streetlift

Prescribed Exercises & Rest Intervals (4)

1Bar Muscle-UpBODYWEIGHT_REPS

Perform while CNS is fresh; focus on high sternum pull.

4 sets × 3 explosive repsRest: 150s

Full 180° dead-hang lockout at bottom of every rep.

5 sets × 3 reps @ 86% Total 1RMRest: 210s

3Dip (Weighted)WEIGHT_AND_REPS

Break parallel cleanly; drive to depressed top support.

5 sets × 4 reps @ 84% Total 1RMRest: 210s

4Dragon FlagBODYWEIGHT_REPS

3-second eccentric lower with zero hip flexion.

3 sets × 8 strict repsRest: 120s

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