🅱️ DAY B — PULL + POSTERIOR + ARM BIAS…

​(Back / Biceps / Hamstrings emphasis)

1️⃣ Skill Block (Posterior Bias)

• Front Lever (dynamic) x 5

• Sternum Pull-Ups x 5

• Scap Pulls x 5

2 rounds · RIR 2

2️⃣ Lower Body (Posterior Chain, Clean)

45° Back Extension - 90

• 3 × 10 @ heavier than Day A

• 3-sec eccentric

3️⃣ Pull (Primary Growth Work)

Chest-Supported High Row

• 2 × 8–5 @ 230 → 300

• 2-sec squeeze

Seal Row

• 2 × 8–5 @ 90 → 110

• Last rep: 3-sec eccentric

4️⃣ Vertical Pull

Neutral-Grip Pull-Up

• 2 × 8

• Full scap depression

💀 ARM CASH-OUT — Biceps Bias

Preacher Curl

• 2 × 8 @ 90 → 110

• 5-sec negative on last rep

Rope Hammer Curl Burnout

• 1 × 25 @ 70

• Partials after failure

Strict Pull-Ups

• 1 set: AMRAP

•       Stop 2 reps shy of failure

       •       Full scap depression

Assisted Pull-Ups — Tempo Bias

• 2 sets × 8 reps

• Tempo:

• 3 sec eccentric

• 1 sec dead hang

• 2 sec chin-over-bar hold

• Assistance: Just enough to keep tempo pristine

AVG HR - 126 BPM

MAX HR - 161 BPM