1️⃣ Skill Block
Bent-Arm Planche → Advanced Leans → Front Lever → Sternum Pull-Ups
• 2 rounds
• RIR 2 on all holds/reps
• Rest 60–90s
2️⃣ Lower Body
A. Hack Squat
2 × 8-5 @ 180 → 270
• 3-sec eccentric on first set
B. 45° Back Extension
2 × 12 (slow eccentrics) @ 70lbs
• Feet HIGH on platform (top third)
• Toes neutral or slightly in
• Shins almost vertical
• Pad set just below hip crease (not mid-thigh)
👉 This lengthens the hamstrings and reduces pure glute dominance.
3️⃣ Push
A. Hammer Guillotine Press
• 2 × 8-5 @ 270 → 280
• Final rep = 2–3 sec lockout squeeze
B. BTN Smith Press
• 2 × 8-5 @ 90 → 100
• Elbows slightly forward, controlled depth
4️⃣ Pull
A. Chest-Supported High Row
• 2 × 8-5 @ 210 → 270
• 2-sec squeeze at peak
B. Seal Row
• 2 × 8-5 @ 90 → 110
• Last rep = 3-sec eccentric
5️⃣ Arms
Preacher Curl
• 2 × 8 @ 90 → 120
• 5-sec negative on final rep
💀 ARM CASH-OUT — Triceps Bias
1️⃣ Overhead Cable Triceps Extension
• 2 × 15 @ 70
• 3 sec stretch pause
• Elbows slightly flared
• Last set → stretch hold 20–30 sec
2️⃣ Machine Dip
• 1 × 8 @ 200
• Immediately → drop set × 160 → 120
3️⃣ Rope Pressdown Burnout
• 1 × 25–30
• Partial reps after failure
AVG HR - 111 BPM
MAX HR - 162 BPM
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