1. Skill Block (6 min)
• Bent-arm Planche × 3
• Sternum Pull-Ups × 9
• Advanced Lean × 2
2. Lower Main Lift (8–10 min)
Bulgarian Split Squat
5 × 5/5 @ 35–40 lb
(Gives full-body stimulus in short time)
3. Upper Main Lift — Dips / Pressing (8–10 min)
Dip Machine
170-210-230
(Your strongest “density chest” lift)
4. Density Superset (6–7 min)
Precore Shoulder Press 160-180-200
BTB Curl 70-80-90
5. Finisher
1.5 Mile Recovery Walk
DAY C = Push emphasis, unilateral legs, delts, arms, cardio density
AVG HR - 107 BPM
MAX HR - 132 BPM
* Poor sleep last night after work dinner. Heart rate variability went down, resting heart rate went up, low deep sleep amount.
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