1. Skill Block (6 min cap)
• Planche Leans × 3
• Dynamic F Lever × 2 (3)
• Human Flag × 1
2. Lower Main Lift (8–10 min)
Leg Press
8-7-5 @ 450*
Leg Press Calf Raise
8-7-5 @ 450*
*Superset
3. Upper Main Lift — Back Focus (8–10 min)
Heavy Wide Cable Row
8-7-5 @ 170-180-200
4. Density Superset (6–7 min)
Reverse Band Curl 8-7-5 @ Black
Rear Fly Machine 79-90-100
Keeps elbows, biceps, scapula healthy.
5. Finisher (5–8 min)
Deep Dips
1 × 10 with a long bottom pause (15)
(Insane chest/shoulder stretch stimulus)
DAY B = Quads/glutes, big pulling, biceps, posterior shoulder, stretch stimulus
AVG HR - 117 BPM
MAX HR - 142 BPM
35 minutes
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