Operator — Press & Pull (Overhead / Weighted Pull-Up)
Operator upper-body session: overhead press and weighted pull-ups on the same rotating 70/80/90% wave, plus a short loaded-carry or core finisher. Brief by design. ~30 min.
Estimated session
- Movements 3
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Standing Military Press Load from the week's 70/80/90% TM wave. Strict, no leg drive. 2 warm-up sets first 2 × 3 · rest 3 min | 2 | 3 | 3 min |
| 02 | Weighted Pull Ups Match the press intensity wave. Sub bodyweight/band-assisted Pullups to hold reps. 1 warm-up set first 2 × 4 · rest 3 min | 2 | 4 | 3 min |
| 03 | Farmers Walk 3 carries for distance/time, grip + trunk finisher. Sub Hanging_Leg_Raise if no implements. 3 × 40s · rest 1:30 | 3 | 40s | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Press and weighted pull-up ride the same 70/80/90% TM wave as the heavy triad: 70% week → crisp triples with reps in reserve; 90% week → clean doubles at RPE 8.5. Press first, strict and no leg drive; then weighted pull-up off the belt — drop to bodyweight or band-assisted Pullups to hold the rep target. Farmer's walk closes for grip/trunk: carry tall, set down if posture breaks; sub Hanging_Leg_Raise if no carry implements. Keep the finisher ≤RPE8 so it never competes with the next conditioning day for recovery.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Operator — Press & Pull (Overhead / Weighted Pull-Up) template?
Press and weighted pull-up ride the same 70/80/90% TM wave as the heavy triad: 70% week → crisp triples with reps in reserve; 90% week → clean doubles at RPE 8.5. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Operator — Press & Pull (Overhead / Weighted Pull-Up), and how long does it take?
Operator — Press & Pull (Overhead / Weighted Pull-Up) runs 3 movements and about 7 working sets, roughly 37 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Overhead / Weighted Pull-Up version different?
Operator — Press & Pull (Overhead / Weighted Pull-Up) is the overhead / weighted pull-up cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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